20 minutes of walking may reduce inflammation in body
‘A workout session does not actually have to be intense to have anti-inflammatory effects,’ says researcher
Just 20 minutes of exercise may help fight inflammation in the body, according to a new study that may have implications for diseases such as arthritis and obesity.
It is well known that regular physical activity has health benefits, including weight control, strengthening the heart, bones and muscles and reducing the risk of certain diseases.
Now, researchers at the University of California San Diego School of Medicine in the US have found just one session of moderate exercise can also act as an anti-inflammatory.
The findings have encouraging implications for chronic diseases like arthritis, fibromyalgia and for more pervasive conditions, such as obesity, researchers said.
The study found one 20-minute session of moderate exercise can stimulate the immune system, producing an anti-inflammatory cellular response.
“Each time we exercise, we are truly doing something good for our body on many levels, including at the immune cell level,” said Suzi Hong from UC San Diego School of Medicine.
The brain and sympathetic nervous system – a pathway that serves to accelerate heart rate and raise blood pressure, among other things – are activated during exercise to enable the body to carry out work.
Hormones, such as epinephrine and norepinephrine, are released into the blood stream and trigger adrenergic receptors, which immune cells possess.
This activation process during exercise produces immunological responses, which include the production of many cytokines, or proteins, one of which is TNF – a key regulator of local and systemic inflammation that also helps boost immune responses.
“Our study found one session of about 20 minutes of moderate treadmill exercise resulted in a five per cent decrease in the number of stimulated immune cells producing TNF,” said Hong.
The 47 study participants walked on a treadmill at an intensity level that was adjusted based on their fitness level. Blood was collected before and immediately after the 20 minute exercise challenge.
“Our study shows a workout session does not actually have to be intense to have anti-inflammatory effects. Twenty minutes to half-anhour of moderate exercise, including fast walking, appears to be sufficient,” said Hong.
The study was published in the journal Brain, Behaviour and Immunity.