"My hope is... it's going to become a healthy, daily addiction once you begin to enjoy the endorphin rush and other great feelings and benefits that exercise provides."
Today, we're talking about the best body movement and exercise, which types and for how long, to help rid your body of built-up chronic inflammation.
Learn about it today with Dr. Nancy Lin, PhD – Holistic Nutritionist. It’s all part of her series on the new Medit-American Diet and Lifestyle to help you lower inflammation naturally.
- 01:19: Recap of part 1: anti-inflammatory diet
- 01:45: Recap of part 2: how to reduce stress for lower inflammation
- 02:36: Inflammation is a key factor in many health issues
- 03:15: Brief history of the new program
- 06:55: Four practical steps to optimum physical and mental health
- 07:51: Why body movement is so important
- 08:25: The best, most effective type of body movement
- 10:01: Your daily goal should be 20-30 minutes of exercise
- 10:43: How taking time to recover makes you stronger
- 11:33: Simple ways to incorporate body movement in your day
- 13:44: How exercise decreases inflammation
- 14:26: Overtraining and not taking recovery time can actually increase inflammation
- 15:11: You need adequate, quality, sleep
- 16:25: HIIT exercise demonstration
- 24:51: Stress reducer 5: adequate, quality, sleep
Four steps to achieving optimal mental and physical health
- Eat based on a simple, anti-inflammatory diet with great tasting foods that are accessible to everyone
- Proven stress-reduction techniques
- Daily Body Movement
- Clean supplementation to fill in the gaps
Today we're focusing on step 2!
Best body movements for lower inflammation
Today we're focusing on daily body movement! Once you start to implement this practice, it becomes a healthy habit you can't break, as you start to enjoy the endorphin release and other great feelings and benefits that exercise provides.
Why is body movement so important?
Cardio exercise is critical for your heart, and resistance training is essential to promoting muscle structure. As you age, you start to naturally decline in that area, so it's important to combat that decline through resistance training. So what is the best and most efficient way to get your body moving?
High Intensity Interval Training
High Intensity Interval Training (HIIT), is a fantastic way to maximize 20 - 30 minutes of cardiovascular training, and you can implement weight training as well. HIIT incorporates both cardio and resistance for a magic body movement recipe.
All types of exercises work to lower the inflammation in your body over time. More strenuous exercises like HIIT, or more intense training such as weight training or long-distance running and endurance training all have remarkable health benefits. But it's important to make sure the muscle groups you exercise have time to recover between workouts so you don't lose the inflammation-fighting benefits.
Your muscles are like straw fibers put together. When you work out, they tear a little. When you take the time to recover, the new muscle grows on top of it, making you stronger. This is why recovery and repair time is necessary. If you're feeling a little sore, work another muscle group the next day. It's a great idea to work out four to five days per week and rest two days.
Watch the video above to see Dr. Nancy demonstrate a great HIIT workout.
Other ways to get your body moving
Regardless of what exercise you do, your daily goal should be to get 20 - 30 minutes of moderate-intense workout. This can include brisk walking, biking (outdoors or on a stationary bike), swimming, and weight training.
It also helps to look for other practical ways to keep your body moving throughout the day: walking instead of driving, taking the stairs instead of the elevator, and find other little ways to increase your motion. Get a pedometer so you can track how many steps you're taking, and each day take more than the previous day.
If you're not very active, make sure you start small and build up gradually to more intense exercise. Make sure you talk to your doctor or healthcare provider before you start.
A recent study showed that workout session doesn't have to be intense to have anti-inflammatory affects! Even 30 minutes of brisk walking can have a wonderful impact on the body.
A combination of weights, resistance training, and cardio provides a great recipe for reducing inflammation.
Can working out actually increase inflammation?
When you exercise, it does increase the acute inflammation in your body temporarily, which dissipates as you recover. But consistent exercise over time actually decreases the chronic inflammation in your body, and the oxidative stress of working out forces your body to build up its anti-oxidant defenses. The more you build up, the stronger you become, the lower your inflammation load will be. This is indicated in studies showing extended exercise programs significantly reduce inflammation markers such as C-Reactive Protein. That being said, acute inflammation from training can become chronic if you over-train. This can do more harm than good! This is why it's essential to take rest days and give your body time to recover from the inflammation incurred during workouts. Foam rolling and stretching are both great ways to aid your recovery.
Get quality sleep
Now that you're moving more, a key part of your recovery is to ensure you experience the inflammation-lowering and recovery benefits of adequate, quality sleep each night.
This is incredibly important. Getting quality sleep can be really difficult, especially with the cares of travel, visitors, children, and work, but it's essential to your health. Do your best to put aside the electronics at night and get rest.
The bottom line is, anything that you do that increases your heart rate and breathing, which requires a little effort, will help you! You just need to get started.