Does Exercise Help Reduce Inflammation?

The fast and busy lifestyles we all lead combined with not-so-good-for-you foods and inadequate water intake throughout the day can take a toll on your body and cause inflammation, which is believed to be the root cause of many diseases and conditions. Health.

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

What is inflammation?

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

It can be acute, appearing as immediate redness, swelling, and warm skin surface around the affected area, or it can be chronic and they slowly build up in the body over time, wreaking havoc from the bottom up.

Treating acute inflammation caused by injury with exercise is generally not recommended, but chronic inflammation, the so-called root cause of disease, definitely is.

How does exercise reduce inflammation?

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

This leaves your body prone to a variety of infections and diseases and can cause many serious health complications in the future if left untreated.

Besides a healthy diet, exercise is one of the best ways you can it helps to reduce your stress and general body inflammation, strengthen your immune system, and ward off disease. Studies show how just a moderate workout It may already have anti-inflammatory effects, helping to improve blood flow and nutrient transport.

In addition, exercise helps balance hormones and decreases the production of many harmful proteins such as TNF (tumor necrosis factor) that help regulate local and systemic inflammation. By reducing its impact, exercise helps strengthen your immune response, which helps prevent infection and disease.

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 decrease inflammation, flush out toxins, improve blood circulation, and help you feel better overall.

shoulder stand

Begin by lying on your back and raising your legs vertically in the air. Inhale and lift your hips, grabbing them from below so you fully support your pelvis. On your next inhalation, lift your hips even higher and engage your legs fully. of your quads through your feet.

Stay here for three to five long inhalations and exhalations and, if you feel challenged, lower your pelvis slightly so that your legs move in a slightly diagonal position. This will be easier on your upper back while delivering on its promise of reducing inflammation.

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

walk on slope

Walking is one of the best low-impact exercises that helps reduce inflammation and stress in your body, and inclining your treadmill just a few inches higher adds a pretty decent challenge. Considered a low intensity exercise which is often used for longer periods of time, inclined walking helps reduce back painstrengthens your entire posterior chain, and help with fat loss as it taps into your fat stores and stimulates your body to use them for 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 on 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 is no better way to start your practice than with greetings to the sun.

Start by standing at the beginning of your mat, feet together. Bring your arms over your head on a long inhalation and exhale leaning over your legs and bringing your palms to the floor next to your feet. Bend your knees as much as necessary and relax your head.

Inhale and look forward, exhale and go back, get into a plank position. Activate your core muscles and engage your quads. Inhale and move your entire body slightly forward, exhale and bend your elbows, lowering your body into a low plank position.

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

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

turns

Twisting helps bring fresh blood and oxygen throughout your body, providing you with a variety of nutrients and helping to flush out toxins. is one of many therapeutic exercises derived from yoga that can help improve your digestionreduce 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 closer to your sit bones. Pick up your right foot and place it outside your left thigh. Take your right knee with your left hand and bring it close to your body.

Place the palm of your right hand behind you, just behind your pelvis, and use it as a lever to push yourself off the ground and straighten your spine. Take a big inhalation and as you exhale, begin to slowly twist to the right, looking back as far as possible. Stay for three long inhalations and exhalations before repeating the same on the other side.

folds forward

Other exercise to relieve stress that’s pretty common in a lot of different training styles are forward tucks. When you close your body and bend your legs, you are activating your parasympathetic nervous system which stimulates your body to relax and go from “fight or flight” to “rest and digest”.

You can do any type of forward fold you want, but it’s always best to start with the easiest one. Stand tall with 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 begin rocking slowly 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 you can.

After three to five long inhalations and exhalations, relax your arms and let them hang down. Feel gravity pull you down and naturally stretch your hamstrings, calves and your entire back. Stay as long as you like before gently rolling up to stand.

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Inflammation is a serious problem that we all deal with in one way or another, and implementing major lifestyle changes is the first and most important step in reducing its harmful effects and preventing it from developing again and again.

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