Increase Exercise to Decrease Overall Inflammation

When it hurts to move, exercise is usually the last thought on our minds. Inflammation, especially when it’s chronic, can affect nearly every aspect of someone's life, and it can make starting any fitness routine seem nearly impossible.

However, exercising more might help us reduce inflammation levels. Which may feel counterintuitive to anyone with a stiff or achy body. If it hurts to move, it makes sense to skip the workout, right? Well, not always. Here’s why sometimes it might be worth it to push through the pain.

Inflammation, Exercise and Disease

Inflammation is a complicated process. Not enough of it, and the body can’t heal itself or fight infections; too much, and we become riddled with pain and prime ourselves for numerous chronic conditions.

In an article recently published in Science Advances, researchers show a correlation between uncontrolled inflammation and conditions like chronic obstructive pulmonary disease, rheumatoid arthritis and sarcopenia. Just as importantly, the study explored the role exercise plays in preventing and reversing these types of diseases.

An analysis of the results shows clear connections between inflammation, muscle weakness and pain. Subjects improved their skeletal muscle strength via the use of electronic muscle stimulation, which simulated exercise. The subjects reported improved pain levels, and their blood work showed reduced inflammatory markers, demonstrating exercise’s anti-inflammatory effects.

The researchers explain that our muscles help regulate signals from the endocrine system, which affect immune responses and inflammation levels. Healthier muscles mean healthier signals, and ultimately both mean better immune function and reduced inflammation.

Increasing Exercise

People who aren’t used to exercising may find it difficult to get motivated at first, which can be discouraging. It seems like everything hurts, everything is too hard, and the entire idea was stupid in the first place. The CDC recommends starting slowly, keeping sessions short and not too intense. The key is to build a habit. Regimens should balance aerobic, strength training and flexibility exercises. But at first, beginners should just focus on making the habit stick. People with osteoarthritis and other conditions that can erode the joints should mostly stick to low-impact activities like walking and water aerobics.

Some pain or stiffness after exercising is normal, but the pain should never be stabbing or severe enough to cause a limp, and the worst of it should resolve itself within a week of starting a new exercise. Never exercise with red or swollen joints, and address joint inflammation with a doctor if the problem is new or doesn’t improve with rest. Always talk to a healthcare provider before starting a new workout routine.

Many of us have tried nearly everything we can think of to reduce inflammation levels. Some have tried a multitude of medications, food elimination, and every possible idea. Everything, that is, except increasing how much we exercise. This one change could make a difference for people with numerous conditions, reducing symptoms and improving quality of life. Getting started might be hard, but the results could be life-changing. 

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