The next time you feel burning during an exercise session, maybe you know that exercise can also be a balm: The investigations suggest which is one of the best tools to combat chronic inflammation.
In recent years, inflammation It has become an imminent health problem: experts say it can be both a cause and a sign of disease. And although there is still much that we do not know about their importance, most experts agree that the less chrotically inflamed we are, the healthier we will be.
The scientific tests They are also clear that sedentary people tend to have higher levels of inflammation compared to people who exercise regularly. And when sedentary people begin to move constantly, their inflammation levels usually decrease.
Some researchers They believe that the power of exercise to fight inflammation It may even be the cause that physical activity is so effective in protecting us against cardiovascular diseases, diabetes, dementia and other chronic diseases.
The growing understanding that exercise and inflammation are related is relatively recent, which has stimulated a rise in research on this connection, said Robert Shmerling, rheumatologist and medical editor of Harvard Health Publishing. This is what we know and what it means to you.
What is chronic inflammation?
Although inflammation may seem a threat, it fulfills a vital function to stay healthy.
For example, after a cut with a paper or an ankle sprain, immune cells flood the area, which causes the surrounding tissue to swell and flush; This type of acute inflammation is usually resolved in a few days. A similar process occurs when you contract an infection, such as a cold or flu.
But chronic inflammation is a low -grade condition that can last years. You can start with an infection or injury, but then transforms into a persistent state, in which the immune system begins to attack the healthy tissue, Shmerling said.
Chronic inflammation can also be related to dietstress, smoking, obesitythe quality of sleep and your level of physical activity. And increases as you aged (a process that researchers call “inflammatory aging”).
Experts suspect that this prolonged immune response can expose yourself to a greater risk of disease and, in some cases, make you feel fatigued, depressed or with mental fog. In general, a doctor can detect chronic inflammation through blood analysis that measure specific chemicals, or biomarkers, released by your immune system.
Why is exercise anti -inflammatory?
Experts are still unraveling how physical inflammation fights, said Barbara Nicklas, physiologist at the exercise and professor of Gerontology at the Wake Forest University School of Medicine.
The investigations suggest that moderate and constant exercise can combat inflammation by slowing the release of inflammatory chemicals and increasing the release of chemical substances that fight it, he said.
Exercise can also reduce inflammation indirectly, for example, improving Sleep quality and reducing the stress.
For a sedentary person, exercise is especially effective in counteracting inflammation, experts said. It has been shown that certain types of fatty cells They release chemical substances in the blood that cause low grade inflammation. When someone who has been sedentary begins to exercise constantly, not only his adipose tissue is usually reduced, but The studies also They suggest That physical activity could alter its adipose cells to produce less inflammatory substances, Shmerling said.
In any case, there is no problem that someone begins to exercise, Shmerling added. “They may get healthier immediately, and it may have nothing to do with inflammation,” he said. “The result is still positive.”
How can you maximize the anti -inflammatory potential of the exercise?
Although research has not yet given us a recipe to know exactly what type and how much exercise is more effective in combating inflammation, experts shared four tips to make the most of the potential impact of the exercise on it.
Exercise regularly
The most of the moderate intensity exercise It seems to reduce short -term inflammation, and how much more systematically You exercise, more will keep chronic inflammation, said Suzi Hong, a professor at the School of Public Health at the University of California in San Diego.
In a 2017 study, Hong and his team discovered That a single moderate 20 -minute training on the treadmill, such as a fast or jogging walk, triggered a temporary anti -inflammatory response. If you breathe more difficulty than usual to maintain the rhythm and you have the feeling of being making a moderate effort, he said, you are probably fighting inflammation. However, to obtain lasting benefits, you have to turn it into a habit.
Prioritize strength training
Strength training is crucial as we agealso for his potential for combat inflammation.
To start, resistance training aid to reduce fat cells causing inflammation, especially when Combine With regular aerobic exercise.
People with chronic inflammation tend to lose Muscle mass more quickly As they age That those that have less inflammation, Nicklas said, so force training can be especially important for them to remain agile and independent. Centers for disease control and prevention recommend that adults spend time at least two weekly strength training sessions.
Find exercises that help you dismiss you
Chronic stress is another factor that contributes to inflammation, so finding training That you like can offer greater anti -inflammatory benefits by helping Relieve stress. If you are looking for where to start, a large number of investigations suggests that yoga can help calm the nervous system, reduce inflammatory markers and reduce the symptoms of diseases associated with chronic inflammation.
Ded time to recovery
The high intensity exercise itself produces a temporary increase in inflammation, so it is important recover properly Among trainingsaid Hong.
For similar reasons, you should avoid overcoming, since repeated intense training without adequate recovery can increase your inflammation levels and weaken your immune systemhe added.
As in many other aspects of health, moderation And the constancy are key to being and staying fit, and to combat long -term inflammation.