6 Effective Exercises to Combat and Reduce Inflammation

Chronic inflammation, a persistent and long-term condition, can significantly impact your health. Unlike acute inflammation, which is short-lived, chronic inflammation weakens the immune system over time, increasing the risk of serious health issues like heart disease, cancer, diabetes, and arthritis.

Proactively managing your health by prioritizing quality sleep, reducing stress, and consuming anti-inflammatory foods—such as cruciferous vegetables, berries, legumes, and omega-3-rich fish—can help control inflammation and potentially extend your lifespan. Additionally, incorporating regular exercise into your routine is a powerful way to reduce inflammation and strengthen your immune system.

"All forms of acute exercise trigger a mild inflammatory response, which the body adapts to over time, leading to long-term anti-inflammatory effects," explains Stacy T. Sims, PhD, an exercise physiologist and nutrition scientist. "This adaptation is why individuals with higher fitness levels tend to exhibit fewer chronic inflammatory markers."

A comprehensive review published in Frontiers in Physiology supports this, showing that both moderate and intense exercise can trigger inflammation. However, the study highlights that "high-intensity workouts, particularly with insufficient recovery time, can lead to immune system dysregulation and increased vulnerability to illness." This underscores the importance of balancing intense activities, such as HIIT, with rest days and lower-intensity exercises like stretching, walking, or light cycling.

To harness the anti-inflammatory advantages of exercise and improve overall well-being, consider incorporating one or more of these inflammation-reducing activities into your fitness regimen.

1. Walking

Walking is one of the simplest yet most effective ways to improve your health. It’s free, accessible, and offers numerous benefits, such as boosting energy, enhancing memory, and reducing stress. Additionally, walking can help combat inflammation. “Research shows that the chemicals released to regulate inflammation are also activated during physical activity,” says Carlos Davila, a fitness professional and diversity and inclusion officer at Fhitting Room. “A 20-minute jog or brisk walk is enough to experience these anti-inflammatory benefits.” Furthermore, a study in Brain, Behavior, and Immunity found that just 20 minutes of moderate treadmill exercise, like walking or jogging, reduces the production of TNF, a key inflammation regulator that also supports immune function.

2. Strength Training

Strength training, whether using light or heavy weights, is essential for protecting your body against inflammation and its long-term effects. “Resistance exercises trigger anti-inflammatory responses after workouts,” says Sims. Research in the British Journal of Sports Medicine highlights that muscle-strengthening activities are linked to a 10 to 17 percent reduction in risks of all-cause mortality, cardiovascular disease, cancer, diabetes, and lung cancer. To achieve these benefits, aim to incorporate weight training at least twice a week.

3. Yoga

Yoga goes beyond mastering advanced poses like the crow pose; it’s a practice that encourages mindfulness and emotional release. “Yoga helps us connect with our bodies and address hidden emotions,” explains Kimberley Copeland, a certified yoga instructor and ordained reverend. A review of 15 studies in Biological Research for Nursing, involving over 900 participants, found that yoga can significantly reduce inflammation in individuals with chronic conditions such as hypertension, chronic stress, cardiometabolic risks, and rheumatoid arthritis.

“Yoga helps reduce inflammation by enhancing circulation, stabilizing breathing, and calming the mind and nervous system, which can minimize stress-related triggers,” adds Copeland. To maximize its benefits, focus on intentional breathing during your practice. “Nasal breathing activates the parasympathetic nervous system, aiding in stress management and reducing inflammation,” explains yoga instructor Hope Elliot, who suggests poses like spinal twists and 'legs up the wall' to help fight inflammation.

4. Rebounding

If you’re seeking a fun and effective way to boost your heart health while reducing inflammation, rebounding on a mini trampoline is an excellent choice. This low-impact, high-cardio workout is more efficient than running, as highlighted in the Journal of Applied Physiology. Additionally, “rebounding helps drain the lymphatic system, removing toxins and lowering inflammation,” says Tiffany Marie, a certified personal trainer and founder of Trampoline Trim. It also improves bone density, enhances balance, and reduces pain intensity.

5. Swimming

Swimming is an excellent full-body workout that’s gentle on the joints and effective in reducing chronic inflammation. A 2022 study in Frontiers in Physiology involving 100 elderly participants found that swimming twice a week for 45 minutes significantly lowered inflammatory markers in blood tests after 28 weeks. This highlights swimming’s potential to combat inflammation over time.

6. Cycling

If you prefer spin classes, they’re a great way to reduce inflammation. A 2023 study in the American Association for Cancer Research found that participants who attended three 45-minute cycling sessions weekly for a year showed fewer inflammation markers in their blood tests.