Chronic inflammation has received a lot of attention recently as an underlying factor in a number of medical conditions, like cancer, diabetes, heart disease, arthritis, and dementia, as well as the aging process. Fortunately, a study published in the journal Brain, Behavior, and Immunity shows that just 20 minutes of moderate exercise, such as walking, can activate your immune system and produce an anti-inflammatory cellular response. Researchers found that after a single walking session, participants showed lower levels of TNF, a blood protein involved in inflammation, than they had before walking. Cycling, dancing, swimming and yoga have also been shown to reduce inflammation. And you don’t even have to push yourself very hard. The study found that just 20 to 30 minutes of moderate exercise can help reduce inflammation.
That’s Gotta Hurt
The Injuries That Changed Sports Forever
Through the stories of a dozen athletes whose injuries and recovery advanced the field (including Joan Benoit, Michael Jordan, Brandi Chastain, and Tommy John), Dr. Geier explains how sports medicine makes sports safer for the pros, amateurs, student-athletes, and weekend warriors alike.Get the Book