The Surprising Connection Between Inflammation and Exercise
Sometimes, as healthcare workers, we might forget that we’re people too—people who require the same care and attention we give to others.
Now! Did you know that regular exercise can reduce markers of inflammation by up to 30%? This finding, reported by the American College of Sports Medicine, underscores the powerful impact that physical activity can have on our health.
Other studies have shown that exercise can reduce inflammation in the gut, which is linked to a range of health issues, including inflammatory bowel disease (IBD) and colorectal cancer.
Personally, I’ve seen how widespread inflammation can be. It often shows up in ways we don’t expect, contributing to everything from minor joint pain and fatigue to severe conditions like heart disease and autoimmune disorders.
Understanding and addressing inflammation is something we should already be doing and taking seriously—not just for our patients, but for OURSELVES. Even though we may be aware of the risks, sometimes we forget to apply, apply, apply.
Think about it... reducing inflammation isn't just about easing discomfort; it’s about improving our quality of life now and down the line! This is one of the things we could tackle in my Accelerator Program, and it’s something you can start addressing today by making small changes in your life. Either way, let’s dive into the connection between the two.
Understanding the Basics: What is Inflamation
Inflammation is our body's natural defense mechanism—it’s how we fight off infections, heal injuries, and protect ourselves from harm.
But here’s the catch…when inflammation sticks around longer than it should, it can start causing more harm than good.
We’re talking about chronic inflammation, the kind that lingers and, can potentially lead to issues like heart disease, autoimmune disorders, and even certain cancers. Not only that but chronic inflammation can also cause those everyday annoyances—fatigue, joint pain, and even brain fog—that we often chalk up to stress or aging or just life! You know what sometimes being in the health industry can cause.
But by addressing inflamation, especially the chronic you can potentially feel more clear-headed, and overall healthier!
That’s why understanding what inflammation is and how it works is important.. It’s a step needed in figuring out how we can tackle it head-on, not just for our patients, but for ourselves and well-being too.
How Exercise Plays a Role in Reducing Inflammation
Now that we’ve got a handle on what inflammation is, let’s talk about how exercise fits into the picture. We all know that staying active is good for our health, but it is more than just keeping our hearts strong and our muscles toned. Like I said above, exercise has a powerful impact on reducing inflammation in our bodies.
When you exercise, your body releases anti-inflammatory compounds that help counteract the harmful effects of chronic inflammation. Regular physical activity can lower levels of C-reactive protein (CRP), a marker of inflammation that’s linked to various health issues, including heart disease and diabetes. Plus, exercise helps improve circulation, which allows your body to more effectively flush out toxins and deliver nutrients to where they’re needed most.
Exercise also helps regulate hormones like cortisol, which, when chronically elevated, can contribute to inflammation. This is particularly important because high cortisol levels are often a result of chronic stress—a factor that many of us in healthcare know all too well. By incorporating regular exercise into your routine, you can help keep cortisol levels in check, reducing its inflammatory effects and supporting your overall mental and physical well-being.
But that’s not all. Exercise also promotes a healthier gut microbiome, which plays a crucial role in regulating inflammation throughout the body. Studies have shown that regular physical activity can increase the diversity of gut bacteria, leading to a more balanced and resilient microbiome. This is significant because a healthy gut is essential for keeping inflammation under control and preventing it from becoming a chronic issue. For more information on the gut microbiome click here!
What Exercises Have an Effect on Inflammation?
Different types of exercise can help reduce inflammation in various ways. Here are some that have been shown to be particularly effective:
Aerobic Exercise: Activities like running, cycling, swimming, and brisk walking are great for reducing systemic inflammation. These exercises increase heart rate and improve cardiovascular health.
Strength Training: Lifting weights or doing resistance exercises helps build muscle mass, which can improve metabolic health and reduce inflammation. Strength training also supports bone health and can help combat the effects of chronic inflammation on the musculoskeletal system.
Yoga and Pilates: These low-impact exercises not only promote flexibility and strength but also help reduce stress, which is a major contributor to inflammation. The mind-body connection fostered by these practices can have a calming effect on the nervous system, lowering cortisol levels and reducing inflammation.
High-Intensity Interval Training (HIIT): This form of exercise involves short bursts of intense activity followed by periods of rest or low-intensity exercise. HIIT has been shown to reduce inflammation more effectively than moderate-intensity continuous exercise, likely due to its impact on both cardiovascular health and metabolism.
How Much Time Should You Spend on These Exercises?
To reap the anti-inflammatory benefits of exercise, consistency is key. Aim for:
Aerobic Exercise: At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week. This could be spread across multiple days, such as 30 minutes a day, five days a week.
Strength Training: Incorporate strength training exercises at least two days a week, targeting all major muscle groups. Sessions can last anywhere from 20 to 60 minutes depending on your routine and goals.
Yoga and Pilates: Practice these exercises 2-3 times a week for at least 30 minutes per session. These practices can also be added to your daily routine as a way to unwind and manage stress.
High-Intensity Interval Training (HIIT): Include HIIT sessions 1-2 times a week, with each session lasting around 20-30 minutes. The intensity of these workouts makes them highly effective even in shorter durations.
Don’t overcomplicate it—just find a routine that works for you. Here’s how to figure out what’s best:
What are your interests?
How much time do you have?
What’s your personality like?
What’s convenient for you?
What are your physical abilities?
By considering these factors, you can create an exercise plan that’s both effective and sustainable for your lifestyle.
If this resonates with you and you’re ready to start making meaningful changes, I’d love to help. In my Accelerator Program, we dive into topics like this over 12 weeks with one-on-one coaching. It’s all about creating a personalized plan that fits your life and helps you achieve your health goals. Let’s work together to make it happen.
