Inflammation and exercise go hand in hand. Exercise actually causes the process of inflammation to increase. In other words after exercising a pro-inflammatory process occurs in your body which is why within a 12 hour period you could experience sore joints and/or muscles. That is why stretching and water intake is so important after exercising. These two things help to decrease that reaction and help you feel better quicker after you exercise. So why am I telling you about exercise if we are trying to decrease inflammation? Because we have to look at the big picture!! If you are going from doing no exercise to exercising then this initial reaction is expected BUT when you get to regular exercise, such as 30 min of cardio 5x a week, after a month this will actually become an anti-inflammatory event. What once promoted inflammation will actually work against it! The problem most people have is getting through the initial “painful” period. Whether it is mentally or physically painful is dependent on each individual but once you can get through the first month the benefits are seen!
The best kind of exercise to do to help with inflammation is a mild cardio exercise. This cardio workout can be done at low intensity or varied from low to high intensity. I would recommend staying away from high intensity until you have been doing it for a while. Cardio can be anything from walking, running, biking, step-cardio, swimming, yoga. Basically, the goal is to get your heart beat up for about 30 minutes and get a sweat going! If you do a 30-45 minute cardio workout at least 5x a week you are going to feel like a rock star! It will take about 4 weeks before you are really feeling good and at least 12 weeks before you can notice any inflammation changes but it is well worth it!
Everything we have been talking about takes discipline and time to get to the end result of living a more anti-inflammatory lifestyle. I realize that you can go to your medical doctor and get a medication that works a lot quicker. Unfortunately every medication you take has side effects. Whether you notice them today, tomorrow or thirty years later it will and does affect your body. Drinking water, eating differently and exercising has side effects too…. A healthier, more energetic body! The easer way is not always the best way to go!! Thanks for reading!!
Until next time!