Next, you will find that you can get into gold if you feel burning during exercise. Suggestion in the study It is one of the best tools for fighting chronic inflammation.
Inflammation has emerged as a vague health problem in recent years. Experts say that it can be the cause and sign of the disease. And there are still many things we don’t know about the importance, but most experts agree that the more chronic, the more healthy we are.
that science evidence It is also clear that people with sedentary tend to have a higher level of inflammation than those who exercise regularly. And when people sitting start to move consistently, their level of inflammation is generally reduced.
Some researchers Trust the power of exercise Fight inflammation Physical activity may be a key to effective reasons for protecting us from cardiovascular disease, diabetes, dementia and other chronic diseases.
Dr. Robert SHMERLING, a rheumatologist and medical editor of Harvard Publishing, said he understands that he is connected to exercise and inflammation, which has caused a boom in relevant research. Here we know what we know and it means to you.
What is chronic inflammation?
Inflammation may look like a threat, but it provides an important function to maintain health.
For example, after paper cutting or ankle sprains, immune cells flooded the site, swelling around the surrounding tissue and turned red. This kind of acute inflammation is generally solved within a few days. A similar process occurs when an infection such as a cold or flu occurs.
But chronic inflammation is a low -end state that can be boiled for many years. It can start with infection or injuries, but the immune system can be transformed into a remaining state that begins to attack healthy tissues, Dr. SHMERLING said.
Chronic inflammation is also diet, stress, smoking, obesitySleep quality and physical activity level. And it increases with age (the process of researchers calling.inflammation“).
Experts suspect that this long -term immune response can lead to the danger of the disease, and in some cases it feels tired, depressed, or fog. Doctors generally detect chronic inflammation through blood tests that measure certain chemicals or biomarkers emitted by the immune system.
Why is it a kinetic anti -inflammatory drug?
Barbara Nicklas, an athletic physiologist and senior professor of Wake Forest University School of Medicine, said experts are still trying to fight chronic inflammation.
Suggestion in the study A consistent and moderate exercise can fight inflammation by stamping the release of inflammatory chemicals and triggering the release of chemicals that fight them, she said.
For example, improving sleep quality and lowering stress can also indirectly reduce inflammation.
For those who are sitting, exercise is particularly effective in response to inflammation, experts said. A specific kind of fat cells have appeared Release chemicals into blood Low -level inflammation occurs. When a person who was sitting begins to exercise consistently, the fat tissue is often reduced. research also propose Dr. Summer Ring said that physical activity can change fat cells and produce less inflammatory substances.
Nevertheless, there is no disadvantage for those who exercise, Dr. SHMERLING added. “They can be in a hurry and may have nothing to do with inflammation,” he said. “The result is still positive.”
How can I maximize the potential for the anti -inflammatory of exercise?
Although research has not yet provided us exactly what kind of exercise and the most exercise Effective to fight inflammation, experts shared four tips to make the most of the potential effects of exercise.
Exercise regularly.
Most moderate strength exercises It seems to reduce inflammation in the short term More consistently Suzi Hong, a professor of public health school in San Diego University in California, exercises the more chronic inflammation.
In 2017 research Dr. Hong and her team discovered Single 20 -minute treadmills, such as active walking or jogging, caused a temporary anti -inflammatory response. If you think she’s breathing harder than usual, maintaining speed and making proper efforts, she’s probably fighting inflammation. But to get continuous benefits, you need to create a habit.
Strength training priority.
Strength training is important as we age. Potential to fight inflammation.
First, resistance training It helps to reduce Inflammatory fat cells, especially when combination As a regular aerobic movement.
People with chronic inflammation tend to lose Muscle mass Faster As they get older, Dr. Nicklas said muscle training could be particularly important in maintaining a mobility and independent state than those with less inflammation. The disease control and prevention center recommend that adults will spend time for at least two robbery training sessions a week.
Find an exercise to help relieve stress.
Chronic stress makes another contribution to inflammation, so if you find the exercise you enjoy, you can offer the benefits of larger anti -inflammatory drugs by relieving stress. If you are looking for a place to start, many studies have found that yoga can help to calm the nervous system. Low inflammatory marker Reduce the symptoms of diseases associated with chronic inflammation.
Build it in time for recovery.
Dr. Hong said that it is important to heal the exercise properly because the high -intensity movement itself causes a temporary surge in inflammation.
For similar reasons, repeated intense exercise without proper recovery increases the level of inflammation, and Weaken the immune systemShe added.
Like many other aspects of health moderation And consistency is the key to fighting and fighting long -distance inflammation.
