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Exercise and Inflammation
There is an obvious correlation between inactivity and obesity. But inactivity has its own connection with silent inflammation. Inactivity increases inflammatory cytokines(inflammatory agents), which has a direct effect on cardiorespiratory fitness and strength and muscle mass; cytokines are inversely associated with CRP levels as well as IL-6, TNF-alpha, and NFkB levels. Indeed, high cytokine levels may contribute to the loss of muscle mass and strength that accompanies aging.
Exercise is an anti-inflammatory treatment; it reduces the inflammation in rheumatoid arthritis. Exercise stops the production of inflammation causing agents in the first place. Also, a lot of inflammatory cytokines break down muscle tissue, so the less exercise you get the more inflammation you have—this promotes loss of lean body mass; it’s a vicious cycle.
It is crucial to understand that over-exercise can make things worse. Exercise produces free radicals so if you produce excessive amounts you’ll produce inflammation. As with everything, you need consistency and moderation and balance.Although there is an emphasis on doing cardiovascular activity in mainstream society there are likely more benefits, from an anti-inflammatory viewpoint, to strength and weight training. Every extra pound of lean muscle burns another 50 calories and this increases metabolism as well as decreases inflammation. The more muscle mass that you gain, the more body fat that you burn. It is excess body fat that produces inflammation. Patients need an individualized exercise prescription which will help them to decrease inflammation and increase hormone levels. The exercise prescription should incorporate appropriate muscle/weight/strength training. The basics of an exercise prescription can be summarized as:
Cardiorespiratory Training
- 70-85% Max HR
- 30-60 minutes
- 3-6 times per week
Strength Training
- All major muscle groups
- 75-85% of 1RM
- 2-3 Sets to failure
- 3 days per week
Strenuous, Prolonged Exercise
- Increases inflammation
- Highly conditioned individual has less inflammatory response