Easy Exercises to Reduce Inflammation
WHAT IS INFLAMMATION?
Inflammation is natural – it’s a process through which the immune system protects the body and is usually a good thing. Inflammation that is good is often fast-acting and short-lived. So, why do we keep hearing that inflammation is so bad? That is because slow-acting and low-grade chronic inflammation is very bad for human health.
However, when your body’s inflammatory response continues for long periods of time, it becomes chronic and painful.
Chronic inflammation is linked to several diseases like cancer, heart disease, diabetes, arthritis, and more. Indeed, the group of what is called ‘non-communicable chronic disease’ is thought to be due to the scourge of chronic inflammation.
If you have chronic inflammation, you may experience joint pain and joint or muscle stiffness. These symptoms are a result of irritation caused by swelling of the joint lining and loss of cartilage over periods of time.
Chronic inflammation can also harm internal organs like your heart, lungs, and kidneys. But, you may not experience pain in these areas because you don’t have a lot of nerve endings in these organs. Obviously, with a heart attack a tumor or infection these organs can have pain. However, most people are blissfully unaware of the damage happening inside their bodies from inflammation. Sometimes the only clue is pain brought about by arthritis; this can signify other events happening in other systems in the body.
You can lower chronic inflammation by quitting smoking and limiting alcohol intake, maintaining a healthy weight, and managing stress. You can also assist in improving your healthy lifestyle with supplements like Dr. Warner’s Tart Cherry Extract and Joint Health Multi with turmeric and ginger.
Regular exercise is also key to inflammation control.
EASY EXERCISES TO REDUCE INFLAMMATION
There are several easy exercises you can do to reduce chronic inflammation. And remember – you don’t have to exercise for hours – just minutes to feel the effects of lowered inflammation. Studies show that 20 minutes of exercise is enough to begin stimulating cells that regulate inflammation. Many scientists now recommend 3 to 5 episodes of 20-30 minutes of basic movement like walking every week.
Walking is probably the most accessible exercise to start with. You can start out small with this one. On your next trip to the store, try parking further back in the parking lot and walk that distance. Or maybe incorporate a walk a week into your after-dinner routine. For example, after Sunday dinner there will be a walk. Then you can add more post-meal walks as you get more comfortable with that.
Yoga is another great exercise you can do at home – but preferably with the help of a professional yogi who can teach you correct postures and poses. Until you are almost an expert yourself, there is much more benefit to guided yoga (Dr. Warner’s opinion). Yoga helps to deeply stretch your fascia and other connective tissue in order to relieve inflammation and stiff muscles; at the same time it will build strength and muscle mass. Finally, the social interaction benefits of a yoga class are quite remarkable. If you’re already familiar with yoga, you can do this exercise in the comfort of your home by watching tutorials online.
Swimming is a great low-impact option for relieving inflammation. If you feel a lot of pain or stiffness in your joints as a result of inflammation, swimming can help you overcome that in order to get your exercise in. It also helps improve circulation, which allows for better blood flow, therefore a decrease in inflammation.
Cycling can be a fun way to reduce inflammation while getting outside. It’s also relatively low-impact on your joints and can be a good alternative to swimming if you don’t have access to a pool. Best, you can set your level of zone intensity as you require with little joint impact also.
While you’re building your exercise routine – it’s also important to nourish your body with the appropriate nutrients that help regulate inflammation.
That’s why Dr. Warner created several products to help her patients reduce chronic inflammation naturally.
Tart Cherry Extract is a great anti-inflammatory that we believe works as well as NSAIDs without all the side effects. It helps reduce inflammation and pain in muscles and joints while fighting off free radicals.
You may also consider adding our Joint Health Multi to your daily routine. It contains PEA for pain relief, while turmeric and ginger work together to reduce inflammation and its painful side effects. Remember, all natural products do not work in the same way as synthetic single molecule drugs. Their effects will be more subtle and thus more natural.
ABOUT THE AUTHOR
Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.
She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.
At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:
- Manage the symptoms of musculoskeletal pain
- Recover vibrantly from orthopedic related surgeries
- Fill the gaps in our daily diets
- Manage pain associated with inflammation