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Article: Reducing Inflammation Through Exercise

Reducing Inflammation Through Exercise

Addressing Systemic Inflammation with Exercise Habits

Inflammation signals like joint discomfort post-exercise, cognitive fog due to inadequate sleep, or digestive issues after meals point to systemic inflammation. While dietary solutions are widely discussed, the potential of exercise habits in tackling inflammation often goes unnoticed.

Inflammation, a natural response to injury, aids healing through increased blood flow. Instead of immediate medication, allowing the body's process to unfold while creating a supportive environment is key.

A balanced diet matters, but without consistent exercise habits, optimal health remains elusive. Here are effective routines stimulating the immune system and curbing inflammation:

1. Cycling Just 30 minutes of cycling reduces inflammatory response. A 5-minute warm-up, 20 minutes moderate cycling, and a 5-minute cooldown suffice.

2. Walking A 20-minute brisk walk or jog expedites muscle detox, activating the immune response and mitigating inflammation.

3. Resistance Training Balanced resistance training reduces overall inflammation, provided adequate recovery time is granted.

4. Pilates Gentle Pilates movements boost lymphatic flow, expediting waste removal, and reducing inflammation.

Cultivating a mix of low-impact exercises, combining resistance and cardiovascular training, is the foundation of effective inflammation control.

References:

https://journals.lww.com/md-journal/Fulltext/2016/07050/Intradialytic_aerobic_cycling_exercise_alleviates.71.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5771834/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6700894/

 

 

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