STRETCHING AND EXERCISE
STRETCHING AND EXERCISE ARE great practices for general health and wellness, but can also specifically target and reduce inflammation. Whether it’s cycling workouts or relaxing yoga, there are countless ways to incorporate healthy motion into your life in support of an anti-inflammatory lifestyle.
One of the best solutions is also one of the simplest: walking. Going for a walk is like a whole-body reset; it pushes fresh oxygen all through your bloodstream, giving your systems an energy boost and your mind a fresh start. Make sure you’re walking at a brisk pace, and step out into nature if you can, but a treadmill will do just fine in a pinch. Multiple studies, including one from the peer reviewed journal Brain, Behavior, and Immunity, show that just 20 minutes are enough for you to start reaping the benefits of this simple yet valuable exercise.
Focusing on posture and breathing helps to slow your mind and relax your body.
Biking is a great choice for those with joint pain, as it’s low-impact and provides a great range of motion for the hip and knee.
If you’re ready to sweat, a quick and engaging cycling workout is another great option. You can utilize an indoor stationary bike or take your workout outside; both options offer excellent anti-inflammatory benefits. When picking the pace, keep Goldilocks in mind: you want to find a sweet spot that’s not too mellow, and not too strenuous. Biking is a great choice for those with joint pain or other complications too, as it’s low impact and provides a great range of motion for the hip and knee.
To reduce inflammation in muscles, try foam rolling. Foam rollers are widely available for purchase on the internet and at sporting goods stores, and although they’re usually thought of as helpful for muscle recovery techniques, they can also be used to lower inflammation in the body. When using a foam roller, try some self-myofascial release (SMR) techniques. Although it may sound complicated, SMR is basically giving yourself a deep-tissue massage. Start by lying on the roller and allowing gravity to apply pressure to whatever specific muscle you’re targeting. Good areas to start with are your glutes, the fronts and backs of your legs, and your back (with your arms crossed over your chest). Foam rolling will feel like a nice stretch for your muscles, and will likely leave you feeling relaxed. Bonus!
Finally, yoga is an excellent choice for anti-inflammatory exercise. Gentle stretching and deep breathing are classic, proven ways to keep stress at bay, which in turn will curb inflammation. Allowing your body to fall into the poses, focusing on your posture and your breathing, helps you to slow down your mind and relax your body. While there are group yoga classes widely available, there are also a plethora of options for classes on line, as well as YouTube videos and yoga apps. Start at a beginner level if you haven’t done yoga before, as you’ll likely need to build up stamina for holding some of the poses. As you settle in, you’ll discover there are many different types of yoga out there–find what works best for you and explore.