Three Easy Ways to Reduce Inflammation with Exercise
When it comes to managing inflammation, there isn’t one thing that will work. Instead, it’s essential to turn your focus to every aspect of your lifestyle. Eat a healthy diet full of anti-inflammatory foods, reduce stress, supplement wisely and choose the right types of exercise.
One study followed over 4,000 middle-aged men and women for 10 years and found that individuals that met the national physical activity guidelines were able to lower their inflammation by 12 percent. Just 20 minutes a day is enough to reduce inflammation, but what are the best activities when recovering?
Whether you feel achy, lack the motivation to hit the gym or just need to reset your body, walking is an excellent choice. Going for a long walk is a great way to reap the benefits of daily activity without increasing inflammation. Even just a walk around a park or through your neighborhood is enough to get your heart pumping, moving fresh blood and oxygen to muscles and boost your mood.
Swimming is a fantastic option for anyone looking for a low-impact workout. It offers all the benefits of other aerobic exercises without damaging your joints. In addition to the cardiovascular benefits, swimming can help improve muscle strength and flexibility.
A study published in Oxidative Medicine and Cellular Longevity found that just 12 weeks of yoga practice and meditation resulted in lower levels of inflammation and significantly lower levels of cortisol. Deep, controlled breathing associated with both yoga and meditation help to calm the nervous system and promote physical and mental relaxation which is important when dealing with unmanaged inflammation.