Exercise for Reducing Inflammation Cheat Sheet

How Exercise Reduces Inflammation

Lowers Pro-Inflammatory Markers
Regular physical activity decreases CRP (C-reactive protein) and other markers of systemic inflammation.
Improves Insulin Sensitivity
Better blood sugar control helps lower inflammation, especially in people with metabolic syndrome.
Enhances Antioxidant Response
Exercise increases the body’s own antioxidant production, helping combat oxidative stress.
Promotes Fat Loss
Excess visceral fat is a key source of chronic inflammation — exercise helps reduce it.
Regulates Immune Function
Helps keep the immune system balanced, avoiding overactive inflammatory responses.

Moderate-Intensity Cardio
Activities like brisk walking, swimming, or cycling (30–45 min, most days).
Resistance Training
2–3 sessions per week help lower inflammation and support metabolic health.
Mind-Body Exercises
Yoga, tai chi, and stretching reduce stress and lower cortisol levels.
Low-Impact Movement
Ideal for individuals with joint pain or autoimmune conditions (e.g., water aerobics).

Avoid Overtraining
Chronic high-intensity exercise without rest can increase inflammation.
Prioritize Recovery
Sleep, hydration, and rest days are critical for maintaining anti-inflammatory benefits.
Listen to Your Body
Flare-ups or joint pain may signal the need for gentler movement.
Pair with Anti-Inflammatory Diet
Whole foods rich in omega-3s, fiber, and antioxidants amplify benefits.