The 5 Exercises That Reduce Inflammation
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Inflammation is the body’s way of telling you that something isn’t right in your system. If left unchecked, it can lead to chronic health issues and disease, so making an effort to reduce inflammation in your life is essential to maintaining good health and quality of life. Luckily, there are several ways to do this that don’t involve buying expensive supplements or making drastic changes to your diet—you just have to be willing to get in shape and stay that way! Try out these five exercises scientifically proven to reduce inflammation and start feeling better today!
1) Walking
Exercise isn’t just about losing weight and building muscle. It can also boost your immune system, give you energy, improve your mood, and much more. If you want to reap all of these benefits without putting in a ton of work, walking is one of the best exercises for reducing inflammation. It can be done anywhere at any time with no equipment, making it ideal for people who aren’t able to make it to a gym or have trouble getting regular exercise. All you need to do is lace up your shoes (if necessary) and go! You don’t need to spend hours at a time walking—even short bouts every day will help reduce inflammation in your body and help keep you fit. Start small if you need to, but remember that even 10 minutes of walking can add up over time. The key is consistency.
2) Deep Breathing
Deep breathing is one of my favorite stress-reduction techniques. Studies have found that people who breathe in and out from their stomachs rather than their chests actually experience less physical tension, arousal, and anxiety during stressful situations. One study even found that subjects could fight pain much more effectively after taking a few minutes to practice diaphragmatic breathing. Incorporate deep breathing into your daily fitness routine or do it on its own. I like to do three deep breaths when I'm waiting for a light to change or before heading into a meeting; it's amazing how much those little moments can make you feel more relaxed! If you're interested in learning more about breathing techniques, try searching online for a diaphragmatic breathing exercise. There are many variations of exercises but they all center around using your belly as opposed to your chest to inhale and exhale. Just remember: slow down, close your eyes if possible, breathe deeply through your nose—and watch how quickly you calm down! It works every time.
3) Yoga
One of my favorite types of exercise is yoga. It can improve strength, flexibility, and endurance – which are all important aspects of a healthy life. And there’s plenty of research to back up its anti-inflammatory benefits; one study in Germany found that women who practiced yoga regularly saw lower levels of inflammation over time than those who didn’t practice. Other studies suggest that it helps with pain management, as well. To incorporate more movement into your daily routine and reduce inflammation, try incorporating yoga into your fitness regimen (it’s good for everyone). It doesn’t matter if you do slow flow, power flow, or anything else—as long as you do it regularly. In fact, even 20 minutes a day is beneficial. If you’re new to yoga, start with these five poses: Child's Pose: Come onto your hands and knees and place your forehead down onto your mat. Slowly sit back until you're resting on your heels. You should feel an intense stretch in your hips and thighs. Cat/Cow: Get down onto all fours and put yourself into a neutral position where you're neither slouching nor overly rounded forward or backward. Then tilt yourself so that you're looking at the ceiling (cat) before tilting yourself so that you're looking at the floor (cow). This simple pose stretches out everything from shoulders to calves while also strengthening them by working against gravity in both directions.
4) Stretching
We all know that regular exercise is good for us, but most of us don’t know that it can help reduce inflammation. A recent study found that those who did stretching exercises three times a week for six weeks had lower levels of inflammation than those who didn’t stretch regularly. Our advice: do stretches (like these) before and after your workout to boost their anti-inflammatory effects. Just 10 minutes can go a long way! If you are new to stretching, be sure to warm up with some light cardio first—then hold each stretch for at least 30 seconds. And don’t forget to breathe deeply while you do them! Your body will thank you.
5) Dancing
The act of simply dancing—whether it’s in your living room, at a concert, or on a stage—burns calories, but it can also reduce inflammation and improve cardiovascular health. Recent research found that people who engaged in a dance-based exercise program lowered their levels of C-reactive protein (CRP), an inflammatory marker linked to obesity and heart disease. But don’t expect to see results overnight: The subjects were tested for CRP levels before and after two months of dance training. The takeaway? Add some flair to your workout routine with some salsa or swing classes. You might be surprised by how much you enjoy yourself!
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