Does exercise help reduce inflammation?

Does exercise help reduce inflammation?

The fast and hectic lifestyles we all lead, combined with foods that aren’t so good for you and not drinking enough water throughout the day, can harm your body and cause inflammation, which is believed to be the root cause of many diseases and health conditions.

The best way to stimulate your lymphatic system to reduce inflammation and protect yourself from its harmful effects is to clean up your diet, reduce your stress levels, focus on improving the quality of your sleep, and include regular exercises in your weekly routine.

What is Inflammation?

Inflammation is a natural and biological reaction of the human body to any type of irritant, pathogen or foreign and potentially harmful agent. Your immune system responds to a threat by activating its cells and releasing a variety of different chemicals to allow your blood vessels to widen and send blood and nutrients to affected areas.

It can be acute, which manifests as immediate redness, swelling, and a warm surface of skin around the affected area, or it can be chronic and slowly build up in the body over time, wreaking havoc on your body. the background.

Usually, acute inflammation caused by injury is not recommended to be treated with exercise, but chronic inflammation, the so-called root cause of disease, certainly is.

How does exercise reduce inflammation?

Chronic inflammation has a long list of symptoms that are much more subtle than acute inflammation and they are often overlooked until they become severe. These include fatigue, low energy levels, depression and anxiety, body aches, digestive issues, brain fog, inability to concentrate, and an overall weakened immune system.

This leaves your body prone to a variety of infections and illnesses and can lead to many serious health complications if left untreated.

Along with a healthy diet, exercise is one of the best ways to reduce your stress and overall inflammation in the body, boost your immune system, and protect you from disease. Studies show how just one moderate workout can already have anti-inflammatory effects, helping to improve your blood circulation and nutrient transport.

Additionally, exercise helps balance your hormones and decreases the production of many harmful proteins like TNF (tumor necrosis factor) that help regulate local and systemic inflammation. By reducing their impact, exercise helps boost your immune response, which helps prevent infection and disease.

Folding bike

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5 exercises to reduce inflammation

We’ve compiled a list of some of the best and easiest exercises that will help stimulate your body to reduce inflammation, eliminate toxins, improve blood circulation, and help you feel better overall.

shoulder pad

Start by lying on your back and raising your legs vertically into the air. Inhale and lift your hips, grabbing them from below to fully support your pelvis. On your next inhale, lift your hips even higher and activate your legs from your quadriceps to your feet.

Stay here for three to five long inhales and exhales and if you feel challenged, lower your pelvis a little so your legs move into a slightly diagonal position. This will be easier on your upper back while delivering on its promise to reduce your inflammation.

Inversions like this help bring blood back to the center of your body and relieve pressure on your lower back, which can help manage pain and overall inflammation.

Training mat

Extra thick mat for all your favorite workouts.

Walk uphill

Woman walking on incline treadmill at gym.


Walking is one of the best low-impact exercises that helps reduce inflammation and stress in your body, and incline your treadmill a few inches higher adds a pretty decent challenge. Considered a low-intensity exercise often used for longer periods of time, incline walking helps reduce back pain, strengthens your entire posterior chain, and aids in fat loss by tapping into your fat stores and stimulating your body. to use them as fuel.

Start with a small gradient and increase over time. The goal is to make the exercise sustainable for at least 20 and aim for 40-45 minutes in your fat burning zone. This should be 50-75% of your maximum heart rate.

Sun Salutation Routine

Yoga is known for its relaxing and stress-reducing effects and there’s no better way to start your practice than with sun salutations.

Start in a standing position at the beginning of your mat, feet together. Bring your arms above your head on a long inhale and exhale as you bend over your legs and bring your palms to the floor next to your feet. Bend your knees as much as necessary and relax your head.

Inhale and gaze forward, exhale and step back, getting into a plank position. Activate your abdominal muscles and engage your quadriceps. Inhale and move your whole body slightly forward, exhale and bend your elbows, lowering your body into a low plank position.

Inhale and thrust your hips forward, lifting your body into an upward facing dog, pressing your palms and both feet firmly into the floor. Exhale and lift your hips, creating an inverted V shape with your body and stepping into downward-facing dog.

Stay here for a few long breathing cycles and stay still or bend one knee then the other, taking your dog for a “walk”.

Yoga leggings

Make your workouts comfortable and easy to perform.


The twist helps bring fresh blood and oxygen throughout your body, providing you with a variety of nutrients and helping you flush out toxins. It’s one of many therapeutic yoga-derived exercises that can help improve your digestion, reduce inflammation, and improve your quality of life.

Start in a seated position and extend your legs out in front of you. Bend your right knee and bring your foot close to your sitting bones. Lift your right foot and place it on the outside of your left thigh. Grasp your right knee with your left hand and bring it closer to your body.

Place your right palm behind you, just behind your pelvis, and use it as leverage to push yourself off the floor and straighten your spine. Take a deep breath in and on your exhale, slowly begin to twist to the right, looking as far behind you as possible. Stay for three long inhales and exhales before repeating the same on the other side.

Folds forward

Forward bends are another fairly common stress relief exercise in many different workout styles. When you close your body and lean back on your legs, you activate your parasympathetic nervous system which stimulates your body to relax and go from “fight or flight” to “rest and digest”.

You can perform any type of forward fold, but it’s always best to start with the simplest one. Get into a standing position and place your feet hip-width apart. Inhale and slowly bend over your legs, letting your upper body hang over your lower body. Grab your elbows and slowly start rocking from side to side. You can bend your knees if you need to or keep them straight, but relax your upper body as much as possible.

After three to five long inhales and exhales, relax your arms and let them hang down. Feel gravity pulling you down and naturally stretch your hamstrings, calves, and entire back. Stay as long as you want before gently rolling to a standing position.

Inflammation is a serious problem that we all face in one way or another, and implementing significant lifestyle changes is the first and most important step in reducing its harmful effects and reducing inflammation. prevent it from growing again and again.

These exercises are easy to perform and even easier to add at the end of each workout. And if you have tired legs at the end of your day, you can also include these stretching exercises.

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