Exercise to Reduce Chronic Inflammation

Research shows that there is undoubtedly a connection between reducing chronic inflammation and regular exercise. Chronic inflammation is when the body is unable to shut off its immune system response, and in time the onslaught of immune system cells can destroy the internal workings of the body, leading to a host of diseases including rheumatoid arthritis and eczema. There is also a link between chronic inflammation and diabetes, Alzheimer's, heart disease and cancer.

Don't Overdo It

The key is to be active but never to overdo it. While exercise protects the body from inflammation, over-exercising causes the inflammation in the body to reach a high. A moderate level of exercise is considered to be 30 minutes per day, five times a week.

Choosing a Workout

Three days of the five should be spent doing exercises that are aerobic. The other two days should be spent doing both resistance and aerobic training. While marathon racing isn't the best exercise to reduce inflammation, aerobic exercise like walking, running (shorter distances) and the elliptical trainer are great ways to build a workout.

Pick a Regimen

Choose an exercise that gets your heart rate up to about 50-85 percent capacity, but make sure it's something you enjoy so that you can stick to it. Getting the heart rate up slows down the immune response overtime, but it is important that it be consistent. Choosing your favorite activities like hiking, basketball, tennis or even fast-paced dancing will make it easier to continue the regimen over time.

References

• US News
• Gene Smart
• Women to Women

Resources

• Dr. Ben Kim

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