Chronic low-grade inflammation accompanies aging as well as some chronic medical disorders (1).
High Intensity, Short Duration Exercise is KEY
How can exercise decrease inflammation?
High intensity exercise movements cause your muscles to release chemical mediators called Myokines; which are involved in the health benefits of exercise, due to their ability to decreased inflammation (1). Consider the inflammation characteristic of heart disease and atherosclerosis, ” regular exercise, which offers protection against atherosclerosis, indirectly offers protection against vascular inflammation and hence systemic low-grade inflammation……regular exercise protects against diseases associated with chronic low-grade systemic inflammation”. This long-term effect of exercise may be ascribed to the anti-inflammatory response elicited by an acute bout of exercise” (1).
Consider the inflammatory autoimmune disease rheumatoid arthritis (RA) characterized by progressive damage to the musculoskeletal system leading to pain, stiffness, joint damage, bone density loss, muscle weakness and increased morbidity and mortality from cardiovascular disease (2). A 21-week clinical study examining the beneficial effects of both strength and endurances training in 23 women with the rheumatoid arthritis (RA) noted decreased levels of inflammatory cytokins, increased lean muscle mass and decreased subcutaneous body fat (4).
Another study published in the journal Cell Biology and Function noted, “Chronic exercise is able to counterbalance the collagen induced arthritis (associated with RA)” and the benefits are not just limited to increase aerobic capacity and/or strength. The conclusion is that exercise prevents activation of immune system cells and alters hormonal levels, leading to decreased inflammation (3).
” High intensity short duration movement that is tailored to the individual, uses short rest periods, and engages the whole body may be the chief means of attaining anti-inflammatory effects from exercise’, says Dr. Jade Teta, creator of The Metabolic Effect. www.metaboliceffect.com
References:
1) Peterson, A. The anti-inflammatory effect of exercise. Journal of Applied of Physiology. Vol. 98. 2005. Link h
2) Metsios, G. Rheumatoid arthritis, cardiovascular disease and physical exercise: a systematic review. Rheumatology 2008 47(3):239-248
3) Navarro, F. Exercise prevents the effects of experimental arthritis on the metabolism and function of immune cells. Cell Biology and Function. Vol. 28 (4). 2010.
4) Hakkinen Et. Al. (2005) Effects of prolonged combined strength and endurance training on physical fitness, body composition and serum hormones in women with rheumatoid arthritis and in healthy controls. Clinical and Experimental Rheumatology. 23(4):505-12.
