Regular physical activity can provide us with a plethora of health benefits. Recent research indicates that just 20 minutes of exercise per day can produce anti-inflammatory effects, adding to the already long list of ways fitness can benefit our bodies. That’s correct! Regular exercise can reduce inflammation and your chances of suffering from other inflammatory conditions, in addition to reducing heart disease, lowering blood pressure, lowering the risk of Diabetes type 2, lowering the risk of cancer, improving metabolism and weight loss, strengthening the heart, muscles, and bones.
It only takes twenty minutes per day. Exercise, according to researchers, stimulates the sympathetic nervous system, which raises the heart rate and breathing rate, releases certain hormones, and activates the body’s anti-inflammatory responses. This type of activity can aid in the suppression of monocytic cytokine overproduction. Cytokines help our immune systems fight and respond to disease in a variety of ways. They can be useful in both preventing and combating dangerous pathogens. However, an excess can actually CAUSE disease, specifically chronic inflammatory diseases.
TNF, in particular, can promote cell proliferation and direct pro-inflammatory cells to the site of an injury or threat to the body. TNF has the ability to kill cells, including cancerous ones. This is one of many instances where ‘too much of a good thing’ can be detrimental. Exercise has been shown in studies to reduce this specific cytokine, thereby reducing excessive inflammatory responses in the body.
Extensive exercise programs have been shown in study after study to reduce inflammation markers such as C-reactive protein (CRP). However, there are studies that show acute increases in inflammatory markers as a result of strenuous endurance event training or simply working out too hard, too frequently. Chronic cardio, training and competing for marathons/triathlons on a daily basis, daily Crossfit, and so on are all easy ways to turn acute inflammation into chronic inflammation. Moderation and common sense are essential in all aspects of life.
The body requires activity, sometimes intense activity, but it also requires rest. Overtraining is almost as dangerous as not exercising at all, especially when it comes to inflammation. In general, if you listen carefully enough, your body will tell you which way you are pushing it. There are numerous excellent workout options available to you. There are even low-impact workouts that can pack a caloric punch without killing and stressing your joints. Low impact does not always imply low intensity.
Those who suffer from joint pain, such as Gout and Arthritis, understand how dangerous high impact exercise can be. If you can do high-impact exercises, limit them to two or three times per week on non-consecutive days. Limit the amount of time you spend exercising on high-intensity days as well. Exercising for more than 20-30 minutes at high intensity will INCREASE inflammation. Inflammatory markers can be reduced by moderate exercise for up to 60 minutes. Take a quick walk. Take a swim. Take a relaxing bike ride. Light weights should be lifted. Practice yoga. Begin slowly, gradually increase your flexibility and mobility, be cautious, stay hydrated – but GET MOVING!
