How Exercise Can Reduce Inflammation

Inflammation is a natural process by which the body's immune system protects itself from harmful substances such as pathogens, dead cells, and toxins. However, when this process becomes chronic, it can cause numerous health issues such as auto-immune disorders, heart disease, and arthritis. Luckily, exercise has been found to reduce inflammation and promote overall health and wellness.

How does exercise reduce inflammation?

Exercise triggers a myriad of biological responses that can help combat inflammation. Firstly, physical activity helps promote better circulation of blood and oxygen throughout the body. This increased blood flow helps to flush out harmful toxins and waste products, reducing overall inflammation. Additionally, when we exercise, our bodies produce a hormone called endorphins. Endorphins are known to reduce pain, improve mood, and decrease stress levels, which can all contribute to a better immune response. Lastly, exercise has been found to reduce the levels of pro-inflammatory cytokines, which are proteins that promote inflammation in the body.

What types of exercises are most effective?

Any form of physical exercise can help reduce inflammation, but certain types of exercises are more effective than others. Aerobic exercises such as running, cycling, and swimming have been found to be particularly effective in reducing inflammation. These activities help to increase heart rate and improve circulation, which in turn reduces inflammation throughout the body. Strength training exercises, such as weightlifting, have also been found to reduce inflammation by increasing lean muscle mass and reducing the levels of pro-inflammatory cytokines.

How often and how long should you exercise?

The amount and intensity of exercise required to reduce inflammation varies from person to person. However, most studies have found that regular exercise, performed at moderate intensity, for at least 30 minutes a day, five days a week, can effectively reduce inflammation. It's important to note that excessive exercise or over-exertion can actually increase inflammation and cause muscle soreness and injury. Therefore, it's essential to start with moderate exercise and gradually increase intensity over time.


Inflammation can cause harm to the body and lead to various health conditions. Exercise has been found to be an effective way to reduce inflammation and promote overall health and wellness. Therefor, it is essential to incorporate physical exercise into your daily routine to promote better circulation, reduce inflammation, and boost your immune system.

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