Repetitive Exercise And Chronic Inflammation

Please note: The following blog represents the opinion of myself (Liv) as a fitness professional and as a person that suffers from chronic inflammation, and I am very aware that everyones experience with exercise and pain will be different so please talk to your doctor or specialist if you are experiencing chronic inflammation.

When I first started exercising I found the workouts I chose to do not only exhausting but painful, and I would tell myself if I didn’t hammer my body for at least 45 minutes it “wasn’t a workout”  Sound familiar?

Unfortunately the “go hard or go home” methodology is still present in everyday fitness, and look I’m not saying stop if thats what you enjoy, but I am here to let you know that workouts can be structured to be gentle yet extremely effective. We do not need to destroy our bodies in pursuit of our fitness gains. This is even more important to remember, if you are someone who has a chronic health condition. So lets dive into it…

what is inflammation?

Inflammation is a natural response of the body's immune system to protect against harmful stimuli like infections, injuries, or toxins. It involves the release of chemicals, immune cells, and increased blood flow to the affected area. When your body senses damage or infection, your immune system triggers a number of events to protect and heal the damage. Inflammation has many side effects such as swelling, pain, and loss of function in the area. There are two types of inflammation acute and chronic. Acute meaning it is short term, while chronic inflammation can last longer (months and years).

Inflammation and exercise

During exercise, especially intense or prolonged workouts, the body experiences micro-damage to muscle fibers and other tissues. This triggers a localized inflammatory response to initiate the repair process. During this time, your body works hard to repair after your workout. This acute inflammation helps remove damaged cells, deliver nutrients, and stimulate tissue regeneration.

In contrast, chronic inflammation can occur when the body is subjected to excessive or repetitive exercise without adequate recovery. This can lead to prolonged inflammation that may negatively impact performance and increase the risk of injuries. Finding the right balance between exercise and recovery is crucial to avoid excessive inflammation, and rest is even more important if you have a chronic health condition.

Regular exercise, when balanced with proper recovery, can have anti-inflammatory effects on the body. It can help regulate the immune system, reduce systemic inflammation, and improve overall health. However, it's important to listen to your body, engage in appropriate exercise routines, and allow sufficient time for recovery to optimize the benefits of exercise while minimizing the risk of chronic inflammation.

There are plenty of ways to exercise without destroying your body. Using slow steady strength training and easing back on high intensity interval training can help. I absolutely love HIIT training but unfortunately my body does not. I haven’t completely dropped HIIT from my routine but I only do one, maybe two sessions a week and focus more one low intensity steady state (LISS) forms of training. Exercises like walking, cycling, swimming, and resistance training can be great ways to reduce inflammation in the body.

Ways to help manage chronic inflammation:

There are several ways to help manage chronic inflammation.

NOTE: Before you consider any of these recommendations it’s always important to contact your GP or to seek guidance from a chronic inflammation specialist.

1. Healthy Diet:

Adopting a healthy diet rich in fruits, vegetables, whole grains, and lean proteins can provide essential nutrients and antioxidants that combat inflammation.

2. Stress management techniques:

Techniques such as meditation or deep breathing exercises, can help lower inflammation levels.

3. Sleep & Weight:

Making sure you’re getting sufficient sleep and maintaining a healthy weight are important factors in managing chronic inflammation.

4. Supplements:

Such supplements like omega-3 fatty acids and turmeric, have shown promising anti-inflammatory effects and can be incorporated into a wellness routine.

5. Recovery after exercise:

This is not only counterproductive for strength, but also for physical results. You may be putting in all the hard work, but working yourself backwards if you do not schedule in rest. Proper recovery is a crucial part of hypertrophy (muscle growth). When the muscle is constantly inflamed, recovery is inadequate. This inflammation can also interfere with muscle protein synthesis which is the process of building new muscle tissue. Adequate rest helps manage stress and allows the body to heal and focus on repairing damaged cells and regulating immune responses. It’s very important to take time out to reset and recover.

I hope this has been a source of helpful information and if you have any questions please let me know.

Live Life Well.

Note: It is always advisable to consult with a healthcare professional for personalized guidance in addressing chronic inflammation.