What Exercises Can Reduce Inflammation? Learn more in this article.

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Personal/Fitness Training Blog

Lowering inflammation remains to be a hot topic. For good reason. Some form inflammation is natural in the body — for instance, it’s your body’s response to helping you heal a skinned knee or – alternatively – fighting off foreign invaders.

Conversely, chronic inflammation can be very problematic. Chronic inflammation is frequently brought on by lifestyle selections and is a common contributing factor in many chronic diseases such as diabetes, cardiovascular disease, arthritis and even Alzheimer’s disease.

The great news is that research suggests even moderate exercise could lower the body’s inflammatory response. And even better news is that many types of exercises can be done anywhere, even in the comfort of your own home. The key is to get moving.

Analysing The Body’s Immune Response To Exercise

More specifically, the researchers tested the hypothesis which says that a single 20-minute session of exercise would be sufficient to trigger sympathoadrenergic activation. This, in turn, would quash the production of monocytic cytokines.

Monocytes are a kind of white blood cell, or immune cell, which assist with fighting off bacteria and infections. Cytokines are a kind of protein that help other cells in order to become so-called effector cells, which, in turn, will kill off cancerous or infected cells.

TNF is one of these cytokines and can induce cell differentiation and proliferation as well as cell death, including cancerous ones. Also, TNF has pro-inflammatory properties that assist the body to bring its inflammatory cells to the site of the injury so creating an immunological response.

Inflammation Is A Crucial Aspect Of The Body’s Immune Response

However, too much inflammation may lead to disease. Chronic inflammation may add to diabetes, obesity, coeliac disease, arthritis, fibromyalgia, or bowel diseases such as Crohn’s disease or – alternatively – ulcerative colitis.

In order to test their hypothesis, the researchers asked 47 participants to walk on a treadmill for a period of 20 minutes at an intensity rate which is adjusted to suit each person’s fitness level. Blood samples were taken from the participants in the study both before as well as immediately after the exercise sessions.

The results revealed that a 20-minute session of moderate exercise may have anti-inflammatory effects. The study verified the researchers’ hypothesis. Exercise did seem to produce an anti-inflammatory cellular response, which could be seen in the reduction of the cytokine TNF.


Going for a gentle walk outside is one of the most easily accessible ways to incorporate exercise into your day. And – according to a study on inflammation as well as exercise – even a 20-minute walk can lower the body’s inflammatory response.

For the utmost benefit, go for a walk outside and then combine the benefits of being out in nature with the benefits of exercise. If you’re not eager to venture out of the house, dust off that treadmill that’s been sitting in your basement and hop on for a 20-minute walk (or walk in place) while you watch your favourite show on TV.


Yoga is meditation in motion. Merging deep breathing exercises with gentle movements, yoga can assist with lowering blood pressure, reducing anxiety and even improving symptoms of depression.

Yoga can be done anywhere. While many individuals enjoy the community built by going to classes at a local studio. A quick Google search offers an unlimited number of resources for online classes and tutorials. (In addition, YouTube offers thousands of free videos to choose from.)

Contact Trifocus Fitness Academy

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