The good news is that research suggests evenmoderate exercise can lower the body’s inflammatory response. And even better news is that many exercises can be done anywhere, even in the comfort of your own home! The key is to get moving. Here are five simple ways to exercise at home to reduce inflammation.
Walking
Going for a walk is one of the most easily accessible ways to get exercise into your day. And according to a study on inflammation and exercise,even a 20-minute walk can lower the body’s inflammatory response.
For the greatest benefit, go for a walk outside and combine the benefits of being out in nature with the benefits of exercise. If you’re not wanting to leave the house, dust off that treadmill that’s been sitting in your basement and hop on for a 20-minute walk (or walk in place) while you watch your favorite show.
Yoga
Yoga is meditation in motion. Combining deep breathing exercises with gentle movements, yoga can helplower blood pressure,reduce anxietyand evenimprove symptoms of depression. Pretty impressive, right?
As an instructor, I recommend a gentle yoga flow to begin a yoga practice:
Start in a seated, crossed-leg position on the floor and begin to focus on your breathing. Seal your lips and begin to inhale and exhale through the nose. Inhale for a count of four, hold for a count of two and exhale for a count of six. From here, move to a hands-and-knees posture on your mat. Continue focusing on your breath and move into theCat and Cow series.
After several repetitions through Cat and Cow, move into Child’s Pose and continue to focus on your breathing . Take three full breath cycles in Child’s Pose before coming onto your hands and knees, moving intoDownward Dog. Hold Downward Dog for three full breath cycles before beginning to walk your feet toward your hands. Then allow your arms to hang in Rag Doll Pose. Hold three full breath cycles here in Rag Doll, softening your knees and letting your chest fall toward your thighs, then slowly roll up to a standing and come intoMountain Pose.
Getty / Anon Krudsumlit / EyeEm
Bodyweight Exercises
To get a full-body workout using only bodyweight exercises, try completing the following five exercises for time. Beginners should start with 30 seconds each; moderate exercisers, try 45 seconds each; and advanced exercisers, try performing each exercise for 1 minute. Go through all the exercises two to three times, depending on how you feel.
With all exercise, the key is to adjust the intensity relative to your ability. Try to work at a level that is moderately difficult for you for the majority of the workout, and include shorter intervals at a higher intensity. The talk test is an easy way to measure how hard you’re working—if you can carry on a conversation, you’re working at a low to moderate intensity; when it begins to be difficult to carry on a conversation, you know you’ve hit that higher-intensity threshold.
Mobility Exercises
Mobility exercises, including self-myofascial release (SMR), are a group of exercises that often use a foam roller. It’s a complicated term, but when you think of SMR, think self deep-tissue massage. Utilizing a foam roller allows you to apply pressure to your muscles in the same way that a massage therapist would, but you can do it on your own time, at the gym or in your own home.
Research shows a significantincrease in the range of motion of the jointsandimproved muscle functionwhen SMR techniques are used.
Cycling
Nothing takes you back to feeling like a kid quite like riding a bike. And you don’t have to go to a high-intensity spin class to see the benefits. Whether you decide to get outside and ride or you choose a stationary bike, research shows thatcycling helps to alleviate inflammation.
Try this format for your cycling:
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