At Marko Physical Therapy, we often talk about the benefits of movement. It strengthens your muscles, supports joint health, and helps you feel more energized. But here’s another powerful reason to keep moving. Regular physical activity can help reduce chronic inflammation in your body.
Inflammation is not always harmful. When you sprain an ankle or catch a cold, your immune system responds. This is called acute inflammation, and it helps your body heal. But when inflammation lingers for weeks, months, or even years, it can become harmful. This is known as chronic inflammation, and it has been linked to health problems such as heart disease, diabetes, and cognitive decline.
So how does exercise help?
Why Movement Matters
People who are more sedentary often have higher levels of inflammation. But when they begin moving regularly, even in small amounts, their inflammation levels often go down. Exercise can help your body reduce the chemicals that trigger inflammation and increase the ones that help fight it.
In fact, some researchers believe that this may be one of the key reasons physical activity protects us from so many chronic conditions. The science is still evolving, but what we do know is promising.
How to Make the Most of Exercise
You do not need to train for a marathon. Even just twenty minutes of moderate activity, like a brisk walk, can help your body launch an anti-inflammatory response. The key is to be consistent. Try to include movement in your daily routine and choose activities that challenge your heart and lungs without exhausting you.
Here are a few ways to tap into the anti-inflammatory benefits of exercise:
Commit to consistency
Make physical activity part of your regular routine. Choose something you enjoy, whether that is walking, swimming, cycling, or dancing. If it keeps you moving, it counts.
Add strength training
Resistance exercises help build muscle and reduce inflammation-related fat. The Centers for Disease Control and Prevention recommend strength training at least twice per week for adults.
Manage your stress through movement
Chronic stress can contribute to inflammation. Exercises that also promote relaxation, like yoga or tai chi, can help calm your nervous system and improve overall wellness.
Give your body time to recover
High-intensity workouts can temporarily increase inflammation. If you exercise hard, give yourself time to rest and recover. Adequate sleep and rest days are essential for healing and preventing injury.
A Healthier Path Forward
At Marko Physical Therapy, we believe movement is powerful. Whether you are recovering from an injury, dealing with chronic pain, or simply working to stay healthy, your body was made to move. You do not have to be perfect. You just need to start.
Make an appointment today with a physical therapist. We have in-person and telehealth appointments available.
A physical therapist can help you Restore Your Body!
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