4 Exercises That Can Help Reduce Inflammation

Inflammation is a normal response of the body to injury or infection.

It helps to protect us from further damage and promotes healing.

However, when inflammation persists or occurs without an obvious injury or infection, it can become a problem.

According to the Cleveland Clinic, chronic inflammation has been linked to a wide range of health conditions, including:

Fortunately, there are many things you can do to help reduce inflammation.

A healthy diet is one of the best ways to ease inflammation.

Foods that are high in antioxidants and omega-3 fatty acids have been shown to be especially helpful, states Harvard Health.

Regular exercise is also beneficial, as it helps to reduce stress levels and promote a healthy immune system.

In fact, Cleveland Clinic experts recommend that you exercise at least three to five times each week in order to manage inflammation.

In this article, we will discuss four specific exercises that can help to reduce inflammation.

4 Exercises That Can Help Reduce Inflammation

1. Walking

Walking is a low-impact form of exercise that can have major benefits for your health.

According to experts, one of the benefits of walking is that it can help to reduce inflammation.

Walking can help to get rid of inflammation by improving circulation and joint function.

Additionally, walking helps to release endorphins, which have natural anti-inflammatory properties.

Finally, walking helps to strengthen the immune system, making the body better able to fight off inflammation.

For all these reasons, experts believe that walking is an excellent way to fight inflammation in the body.

Just 20 minutes of walking each day can make a significant difference. (1, 2, 3)

2. Yoga

Yoga has been shown to be effective in reducing inflammation levels in the body.

One study showed that yoga was able to lower inflammation in participants who suffered from chronic inflammatory conditions. (4)

Harvard Health Publishing explains yoga works to relieve inflammation by promoting relaxation and stress relief.

When the body is under stress, it produces inflammation-causing hormones.

By promoting relaxation, yoga helps to reduce the production of these hormones and therefore get rid of inflammation.

Additionally, yoga increases circulation and helps to improve the function of the immune system.

Both of these effects help to further ease inflammation in the body. 

Moreover, yoga is a low-impact exercise, which means it is gentle on the joints.

For people who are dealing with inflammation, this can be a welcome relief.

It is safe, effective, and can be done in the comfort of your own home.

Give it a try today!

Here are: 7 Yoga Poses to Practice Daily

3. Cycling

Regular cycling can help to get rid of inflammation by increasing the flow of blood and oxygen to the muscles.

This helps to remove waste products from the body, including inflammatory cytokines.

In addition, cycling helps to release endorphins, which have natural anti-inflammatory properties.

Besides, it is also a low-impact activity, which means that it is gentle on the body and does not put too much strain on the muscles and joints.

Generally, 20 to 30 minutes of cycling each day are sufficient to reduce inflammation.

In one study, patients with end-stage renal disease who engaged in moderate-intensity biking for 30 minutes three times per week showed reduced levels of inflammatory markers. (5)

4. Strength Training

Many studies have shown that strength training can help to fight inflammation in the body. (6, 7, 8)

15 to 25 minutes of strength training two to three times per week can help to reduce inflammation.

When you lift weights, your muscles produce chemicals that help to fight inflammation.

Strength training also helps to increase the production of anti-inflammatory proteins.

As a result, regular strength training can help to keep inflammation in check and reduce your risk of developing chronic diseases.

Also, strength training helps to improve the function of the immune system, making the body better able to fight off inflammation. (9)

5. Bodyweight exercises

Bodyweight exercises such as squats, lunges, planks, and push-ups can help to increase blood flow and reduce inflammation.

Plus, they’re gentle on your joints and can help improve your range of motion.

Doing bodyweight exercises for just 20 to 30 minutes a day can help you see significant improvements in your health.

Takeaway 

Many different exercises can help reduce inflammation in the body.

Walking, yoga, cycling, strength training, and bodyweight exercises are great options.

So, if you’re looking for ways to get rid of inflammation, including some of these exercises in your routine.

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