Does exercise help reduce inflammation? – LifeSavvy
The fast and hectic lifestyles we all lead, combined with foods that aren’t so good for you and not drinking enough water throughout the day, can harm your body and cause inflammation, which is believed to be the root cause of many diseases and health conditions.
The best way to stimulate your lymphatic system Reducing inflammation and protecting yourself from its harmful effects involves cleaning up your diet, reducing your stress levels, focusing on improving the quality of your sleep, and including regular exercise in your weekly routine.
Inflammation is a natural and biological reaction of the human body to any type of irritant, pathogen or foreign and potentially harmful agent. Your immune system responds to a threat by activating its cells and releasing a variety of different chemicals to allow your blood vessels to widen and send blood and nutrients to affected areas.
It can be acute, which manifests as immediate redness, swelling, and a warm skin surface around the affected area, or it can be chronic and slowly accumulate in the body over time, wreaking havoc from the background.
Usually, acute inflammation caused by injury is not recommended to be treated with exercise, but chronic inflammation, the so-called root cause of disease, certainly is.
Chronic inflammation has a big list of symptoms which are much more subtle than acute inflammation and are often overlooked until they become severe. These include fatigue, low energy levels, depression and anxiety, body aches, digestive issues, brain fog, inability to concentrate, and an overall weakened immune system.
This leaves your body prone to a variety of infections and illnesses and can lead to many serious health complications if left untreated.
In addition to a healthy diet, exercise is one of the best ways to help reduce your stress and overall inflammation in the body, boost your immune system and protect against disease. Studies show how one moderate workout may already have anti-inflammatory effects, helping to improve your blood circulation and nutrient transport.
In addition, exercise helps balance your hormones and decreases the production of many harmful proteins such as TNF (tumor necrosis factor) which help regulate local and systemic inflammation. By reducing their impact, exercise helps boost your immune response, which helps prevent infection and disease.
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We’ve compiled a list of some of the best and easiest exercises that will help stimulate your body to reduce inflammation, eliminate toxins, improve blood circulation, and help you feel better overall.
Start by lying on your back and raising your legs vertically into the air. Inhale and lift your hips, grabbing them from below to fully support your pelvis. On your next inhale, lift your hips even higher and activate your legs all the way of your quadriceps through your feet.
Stay here for three to five long inhales and exhales and if you feel challenged, lower your pelvis a little so your legs move into a slightly diagonal position. This will be easier on your upper back while delivering on its promise to reduce your inflammation.
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Walking is one of the best low-impact exercises that helps reduce inflammation and stress in your body, and incline your treadmill a few inches higher adds a pretty decent challenge. Considered a low intensity exercise which is often used for longer periods of time, incline walking helps reduce back painstrengthens your entire posterior chain, and helps with fat loss because it taps into your fat stores and stimulates your body to use them as fuel.
Start with a small gradient and increase over time. The goal is to make the exercise sustainable for at least 20 and aim for 40-45 minutes in your fat burning zone. This should be 50-75% of your maximum heart rate.
Yoga is known for its relaxing and stress-reducing effects and there’s no better way to start your practice than with sun salutations.
Start in a standing position at the beginning of your mat, feet together. Bring your arms above your head on a long inhale and exhale as you bend over your legs and bring your palms to the floor next to your feet. Bend your knees as much as necessary and relax your head.
Inhale and look forward, exhale and step back, come into a plank position. Activate your abdominal muscles and engage your quadriceps. Inhale and move your whole body slightly forward, exhale and bend your elbows, lowering your body into a low plank position.
Inhale and thrust your hips forward, lifting your body into an upward facing dog, pressing your palms and both feet firmly into the floor. Exhale and lift your hips, creating an inverted V shape with your body and stepping into downward-facing dog.
Stay here for a few long breathing cycles and stay still or bend one knee then the other, taking your dog for a “walk”.
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The twist helps bring fresh blood and oxygen throughout your body, providing you with a variety of nutrients and helping you flush out toxins. It is one of many therapeutic exercises derivative of yoga that can help improve your digestiondecrease inflammation and improve your quality of life.
Start in a seated position and extend your legs out in front of you. Bend your right knee and bring your foot close to your sitting bones. Lift your right foot and place it on the outside of your left thigh. Grasp your right knee with your left hand and bring it closer to your body.
Place your right palm behind you, just behind your pelvis, and use it as leverage to push yourself off the ground and straighten your spine. Take a deep breath in and on your exhale, slowly begin to twist to the right, looking as far behind you as possible. Stay for three long inhales and exhales before repeating the same on the other side.
Another one anti-stress exercise what is quite common in many different workout styles are forward bends. When you close your body and lean back on your legs, you activate your parasympathetic nervous system which stimulates your body to relax and go from “fight or flight” to “rest and digest”.
You can perform any type of forward fold, but it’s always best to start with the simplest one. Get into a standing position and place your feet hip-width apart. Inhale and slowly bend over your legs, letting your upper body hang over your lower body. Grab your elbows and slowly start rocking from side to side. You can bend your knees if you need to or keep them straight, but relax your upper body as much as possible.
After three to five long inhales and exhales, relax your arms and let them hang down. Feel gravity pulling you down and naturally stretch your hamstrings, calves, and entire back. Stay as long as you want before gently rolling to a standing position.
Inflammation is a serious problem that we all face in one way or another, and implementing significant lifestyle changes is the first and most important step in reducing its harmful effects and reducing inflammation. prevent it from growing again and again.
These exercises are easy to perform and even easier to add at the end of each workout. And if you have tired legs at the end of your day, you might want to include these stretching exercises as well.