Just 20 Minutes of Walking May Reduce Inflammation in Your Body
Just 20 minutes of exercise may help fight inflammation in the body, a new study suggests.
In the study, 47 people walked on a treadmill at a brisk pace for 20 minutes and had blood samples taken before and after this exercise session. The researchers found that this amount of exercise reduced markers of inflammation in the body. Specifically, the 20-minute exercise session resulted in a 5 percent decrease in the number of immune cells that produced a protein called TNF, which is involved in the body’s inflammatory response, the researchers said.
The new study revealed one way that exercise creates an anti-inflammatory effect. First, hormones produced during exercise, such as epinephrine and norepinephrine, activate receptors called beta-2 adrenergic receptors. These receptors are present in many cells, including immune cells, and it’s this activation that leads to changes in the body’s immune system response, including a decrease in cells producing TNF, the researchers said.
The researchers also stressed that the findings suggest you don’t have to go all-out during exercise in order to experience anti-inflammatory effects:
“Twenty minutes to half an hour of moderate exercise, including fast walking, appears to be sufficient,” Hong said. “Feeling like a workout needs to be at a peak exertion level for a long duration can intimidate those who suffer from chronic inflammatory diseases and could greatly benefit from physical activity.”