Types of Workout Routines to Help You Reduce Inflammation

Heidi Vin Cohen
TrainingBruce Mars/Unsplash

Long-term reaction to inflammatory stimuli is harmful to your health. It's tied to an array of diseases like cancer, type 2 diabetes, and heart conditions.

But with the right exercises, you can reduce inflammation.

In March 2017, Brain, Behavior, and Immunity published a study. The study said doing a 20-minute cardio session will lower inflammatory levels.

"There is still another inflammatory exercise besides cardio." "A simple workout with mild intensity will do." So says Suzi Hong, a professor of family medicine at the University of California San Diego.

She adds that finding an activity that you look forward to is crucial. Do not pick a routine that stresses you. Stress worsens inflammation.

How exercise reduces inflammation

When you have an injury or your ill, the immune system releases white blood cells. These white blood cells help heal injuries and fight sickness.

White blood cell induces an inflammatory response called acute inflammation.

So, chronic inflammation means your immune system is overworking, which is a big concern.

Harvard Health Publishing says several factors can lead to chronic inflammation. For example,

· Stress

· Inadequate sleep

· Smoking

· Poor diet

· Lack of exercise

But, when exercising, your body produces stress hormones epinephrine and norepinephrine. These two hormones control the activities of immune cells while exercising.

Thus, they curb cellular immune activities, which triggers inflammation to decrease. Below are the five best anti-inflammatory workouts to keep your body healthy

Water aerobics

Swimming is a gentle way of exercising. It helps one recover from high-impact workouts. Thus, swimming enables you to be active without stressing your tissues and joints.

Dance training

Aerobic dance moves help you lower your body stress levels. It heals and prompts an inflammatory response. According to Mediators of inflammation, aerobic dancing decreases levels of inflammation.


According to a Biologic Research for Nursing review, people that do yoga curb chronic and inflammatory disease. "Focusing on stretching and posture helps you slow down," Says Jacqueline Crockford. Jacqueline is an exercise physiologist with the American Council on Exercise.
Yoga trainingLavern Madison/Unsplash

Bike riding

Do you love cycling? According to the Centres for Disease Control and Prevention (CDC), cycling is healthy.

And it creates a perfect balance that's not easy or too challenging. "Any cardio workout is good for reducing inflammation," says Crockford.

Virtual reality sports

If you enjoy playing sports like tennis as a workout routine, shift to the VR version of the game. VR games are less intense but still fun. And you will get anti-inflammatory workout fruits. VR games are not as competitive as sports. Thus VR games more relaxing, which reduces inflammatory markers in your body. Four Exercise tips that reduce inflammation

Eat foods that promote anti-inflammatory

Dieting is as important as the medications you take to prevent inflammation. Choose a healthy diet that includes,

· Fresh vegetables

· Fruits

· Refined sugar

Make a habit of eating foods that contain omega 3s. The best sources of omega-three fatty acids are:

· Walnuts

· Tofu

· Flax seeds

· Soybeans

· Fish

Other anti-inflammatory meals are;

· Olive oil

· Garlic

· Blueberries

· Celery

· Grapes

· Tea

The Mediterranean diet is the best anti-inflammatory diet.

Manage your stress

Prolonged stress leads to inflammation. When you can use the following methods to manage your stress. For example;

· Yoga

· Meditation

· Guided images

· Biofeedback

It's difficult to avoid stressful environments in life. But you alter the way you respond to these situations by learning to manage stress. Measure to curb inflammation takes time. Be patient, and you will reduce the risk of chronic diseases.

Get rid of inflammatory diets

Embracing an anti-inflammatory diet reduces inflammation. Examples of Inflammatory meals are;

· Red meat

· Trans fats

· Processed foods

Controlling your blood sugar

It would be best if you avoided carbs such as;

· White rice

· White flour

· Refined sugar

· High fructose corn syrup

Avoid diets that contain white flour and sugar. Instead, take up diets that have whole foods and lean proteins.

Always check the labels of the foods you buy first. Then, make sure it has the right ingredients.


Having a workout plan routine that you follow can help fight inflammation. When you're working out, your muscle cells release a protein called interleukin 6.

The protein interleukin 6 is the one that fights inflammation. Thus, physical exercise is a strong anti-inflammatory plan with few side effects.

Workouts routines should form part of medication for chronic diseases that involve inflammation.

The bottom line

Chronic inflammation is toxic and can lead to illness. Bad healthy habits and lifestyle fuel inflammation worsens your situation.

Exercise more and eat better to promote your wellbeing and health. Curb the risk of getting diseases associated with chronic inflammation.
CyclingWang Ting/Unsplash

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