There is now much evidence to show that chronic inflammation is one of the chief things to avoid when it comes to good health. It plays a role in illnesses including rheumatoid arthritis, inflammatory bowel disease, and asthma.
Neurodegenerative diseases, such as Alzheimer’s and multiple sclerosis, can also be exacerbated by inflammation, which can contribute to neuronal damage and cognitive decline. Perhaps most alarmingly, it is also associated with some cancers.
Lifestyle factors such as obesity, smoking, long-term high alcohol consumption, as well as long-lasting infections, all play a key role in causing chronic inflammation.
The good news is that there is an easy way to reduce inflammation: exercise, which has powerful anti-inflammatory effects.
“Many studies have shown a relationship between the amount of activity we do and circulating levels of inflammatory molecules – particularly among people with obesity, older people and in patients living with clinical conditions,” says Lettie Bishop, professor of exercise immunology at Loughborough University, adding that chronic inflammation naturally increases as we age. “It’s not so obvious in younger, healthy people because they have a low level of these molecules anyway.”
The power of exercise to reduce inflammation is likely due to a combination of factors. Firstly, people who exercise will probably have less body fat.
“Adipose tissue is the major site of pro-inflammatory molecules, so it follows that if you have less of this, there’s less capacity for both the adipocytes (fat cells) and tissue resident immune cells to release inflammatory molecules,” Professor Bishop explains.
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However, she adds that evidence suggests exercise has “more direct effects” on the cells involved in releasing inflammatory molecules.
Where to start?
The good news is that you don’t have to join a gym or start running to release the beneficial impact of exercise: a simple walk can do the trick.
“Studies have shown that with regular moderate intensity exercise like brisk walking, immune cells produce fewer pro-inflammatory molecules and more anti-inflammatory molecules – the ones that help to regulate and prevent an excessive inflammatory response,” says Bishop.
Exercise also increases blood flow, says Dr Robin Chatterjee, a consultant in musculoskeletal, sport and exercise medicine. “This aids in the transport of immune cells and nutrients to tissues – this enhanced circulation can help clear inflammatory markers more effectively.”
Meanwhile, the muscle contractions during exercise release myokines – “proteins that have anti-inflammatory effects – which can help reduce chronic inflammation and improve overall health,” he says. Also, by helping to lower stress levels, physical activity helps reduce the production of stress hormones like cortisol, which can also contribute to inflammation.
Embrace a daily habit
Rather than planning long and elaborate workouts, research shows that regular, consistent exercise is best; ideally, every day.,
“Engaging in physical activity most days of the week can help maintain lower levels of inflammation over time,” says Dr Chatterjee. We should be aiming for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities twice a week. If you break that down, it is more or less 20 minutes a day.
Bishop recommends aiming for a combination of aerobic and strength training exercises, as both have been shown to have benefits, as have continuous exercise and HIIT.
The power of getting stronger
Strength training – which could include aspects of Pilates and yoga – is particularly useful due to its impact on metabolic health. “It lowers inflammation and increases muscle mass, which is also good for things like insulin resistance, and therefore diabetes and obesity, which then benefits many other conditions, including cardiovascular disease.” Add that, too, then, to the growing list of reasons to start lifting weights.
While both moderate and high-intensity workouts offer anti-inflammatory benefits, high-intensity sessions may lead to temporary increases in inflammation immediately after exercise, so balancing intensity with recovery is important, Chatterjee says. “Engaging in a variety of exercises—such as cardio, strength training, flexibility, and balance activities – can provide a broader range of benefits and keep workouts interesting. Incorporating rest days and active recovery helps manage inflammation while maximising the benefits of exercise.”
Five workouts to target
Dr Robin Chatterjee explains how different exercises impact inflammation and why:
Strength Training: builds muscle mass, improves metabolic health, and enhances the production of anti-inflammatory myokines. It also supports overall body composition, which is crucial for managing inflammation.
High-Intensity Interval Training (HIIT): provides cardiovascular benefits and can boost metabolic rate. While it may cause temporary inflammation post-workout, regular practice helps improve overall inflammatory markers.
Running: effective for cardiovascular health and can reduce inflammation, especially when done regularly. However, excessive running without recovery may lead to inflammation.
Yoga/Pilates: focuses on flexibility, stress reduction, and mindfulness, which can lower stress-related inflammation. It also promotes muscle tone and functional movement.
Low-impact activities (walking, swimming): gentle exercise can help maintain activity levels and reduce inflammation without putting too much stress on joints. They are great for overall health and recovery.
Why exercise snacking is better than long workouts on the weekend
Does saving your main workouts for the weekend have the same effect? “There’s no problem with this in theory, but if it’s accompanied by many hours of sedentary behaviour during the week sitting at a desk, that could be a problem,” Professor Bishop says. “Studies have shown that people who are more sedentary have higher levels of pro-inflammatory molecules, independently of how much moderate and vigorous activity they also do.”
Long, infrequent gym sessions can lead to fatigue and may not sustain the anti-inflammatory effects as well as regular activity, Dr Chatterjee adds. Just generally adding more movement into your day is one of the most effective ways, and one that he personally relies on himself, of increasing activity levels and therefore helping to reduce inflammation. “For example, using stairs instead of lifts, getting off at earlier tube stops to walk and increase my step count,” he says. Aiming for at least 7,000 to 10,000 steps per day, if possible, is a good goal.
