A wise person once told me never to put all of my eggs in one basket. Erm … what? Well, that is to say never to rely on one method to fix the problem. As is true in many situations in which troubleshooting is involved, there is more than one way to skin a cat. When targeting chronic inflammation, it really is an “all hands on deck” approach. An anti-inflammatory diet is great, and an important component, but it is only one piece of the puzzle. Sure, it’s a way to nourish your body from the inside and to bless your system with wholesome nutrients, but it’s also critical to make sure to expend this energy in a way that reduces the fire within the body and allows it to remove toxins. Each day, life challenges us in every aspect, involving interactions we have and everything that we do. Challenges are inevitable, but we can counteract the stressors and strive for as much balance as we can in the midst of it all. You may be thinking – “Ok great, but how does exercise fit into all of this?” Well, we’re all familiar with diet and exercise or movement as being beneficial for weight loss. The concept is very similar with inflammation. What goes in must come out, with a few guidelines. The goal of this post is to help enable you to explore some basic types of movement that can be helpful without breaking the bank … and your bones!
As a review, inflammation is part of the body’s immune response and certain types are necessary to prevent injury and long-term damage to organs (acute inflammation). Like acute scenarios, chronic inflammation involves the increase of white blood cells to speed up the healing process. The difference with chronic inflammation, however, is that these white blood cell levels remain elevated for a long period of time which causes damage to our internal organs and triggers disease processes.
“This all sounds great – so as long as I run 10 miles a day or lift heavy weights for four hours a day I’ll be fine, right?”
Not necessarily (I told you there were some caveats!) Don’t worry, it’s very simple. If an exercise is done repeatedly and with regularity, the tissue adapts to the new overload stress. In addition, many studies have shown that regularly performed cardio exercise may reduce markers of systemic inflammation. In other words, my friend, if you’re a creature of habit and remain faithful to your daily run, HIIT class or weightlifting session and feel great, you may be good to go. On the other hand, if you’re trying out a new exercise regimen that you’re not used to at a high intensity this can cause damage to your muscles and tissues as your inflammatory markers respond to stress that it’s not used to. This is why you may feel particularly sore after stepping it up and increasing the intensity during a workout!
Good News for Every Fitness Level
Since we’re all on different journeys with our fitness, there is something for everyone in terms of using movement to reduce chronic, harmful inflammation in our bodies.
Every individual has a different and varying threshold for movement, as well as different preferences in the types of activities to engage in (bring on that 10-mile run everyone!) while others prefer short bursts of energy typical of Crossfit and functional fitness workouts. In addition, for those with chronic systemic inflammation or autoimmune disease, it can be more difficult to get in the necessary movement and exercise due to pain, fatigue and a multitude of other concerns. Whatever your flavor, the good news is that fitness and movement activities do not need to be intense to reap the benefits of better health and reduced inflammation. In fact, just 20 minutes may make all the difference! This study shows the positive effects of a brief exercise session, which moderates the production of inflammatory cells.
Exercises to Reduce Inflammation
There are a variety of movement types out there, but you don’t have to take part in anything too strenuous or even creative! Some great ways to stay active and reduce inflammation are as follows:
Walking
This has to be one of the most gentle yet effective type of movement there is. Whether you choose to be outside and savor the scenery and fresh air or pound the pavement indoors on the treadmill, walking is a great way for your body (and mind!) to reset and rejuvenate. Walking is also easy on the joints and great for those with arthritis or other conditions which make it difficult to engage in more strenuous exercise. During a walk, the muscles and tissues are activated as fresh blood and oxygen are pumped through the body. This exchange of energy allows the body to remove many of the harmful toxins ingested through diet and other substances we come into contact with daily in our environment. If you really enjoy walking, stick with it as the benefits are will pay off. On the other hand, if you’re more of a high-intensity workout guru, take advantage of a good walk every now and then if you feel like a change of pace!
Yoga
If you’re anything like me, yoga can be a challenging, yet rewarding form of movement/exercise. In addition to the well-known benefits of relieving stress and anxiety, initial research studies have shown that yoga is also may also help protect against certain diseases caused by chronic inflammation by reducing inflammatory markers. There are many different types of yoga out there, including but not limited to the more gentle flows focused on breathing and meditation (very peaceful!) while others are more geared towards increasing strength, power and stamina. All types can be beneficial in their own way; the important thing is that you subscribe to the vibe that works best for you. Your body will be your guide and will let you know pretty quickly what it likes and what helps it to thrive! Grab a mat and sit in some quiet reflection and meditation if you so choose (note: the mat does not have to be costly; back in the day I used to sit and lay on some towels before I graduated to proper materials…!) Yoga with Adriene is one I really like with an encouraging and no-pressure approach that is great for all levels.
Elliptical Training
The elliptical is a great way to engage both your upper and lower body simultaneously, challenging all of your major muscle groups. All of this activity gets blood pumping more efficiently throughout your body, ensuring that your heart and lungs get more oxygen to improve your endurance! Like walking, the elliptical is a more gentle type of exercise and great for those who are recovering from injuries as it keeps weight and extra pressure off your joints. So how can elliptical workouts help us to reduce chronic inflammation? Remember the 20-minute rule!? Research out of the University of California also found that just 20 minutes of moderate exercise on the elliptical resulted in a 5% decrease in TNF (Tumor Necrosis Factor), a type of cell that stimulates inflammatory responses. Why not try an exercise that’s more gentle on your joints and gives you the benefit of greater oxygen flow and transfer while reducing harmful inflammation? Again, you don’t have to go super hard to get results!
Whatever your choice, treat yourself to some beneficial movement you may not have considered to help flush your system of toxins and reduce your inflammation levels. If you’re feeling tired and need some inspiration, I challenge you to take just 20 minutes doing one of these activities and see how you feel. Let me know how you get on!
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