Outdoor Series: Walking to Reduce Inflammation

Exercise doesn’t and shouldn’t have to be treated like a chore. Exercise does so much good for your body; sometimes even a few minutes of working out positively impacts your physical and mental health. In fact, walking can be such a powerful health aide that it can even fight off inflammation.

What Is Inflammation?

Inflammation is the body’s natural response to tissue damage, infection, or other conditions where the immune system works to heal and repair damaged cells.

Symptoms of inflammation include:

  • Swelling
  • Redness
  • Pain in certain affected areas of the body
  • Loss of function
  • Heat

While inflammation works to repair the body, it also comes with side effects, especially if the individual suffers from chronic inflammation. Chronic inflammation can lead to numerous health problems such as heart disease, Alzheimer’s, cancer, and diabetes.

It is important to keep inflammation in check as you don’t want to live life uncomfortably and expose yourself to a higher risk of developing serious health problems.

Combat Inflammation with Walking

A healthy diet rich in anti-inflammatory foods and regular exercise can help to keep your inflammation in check. With a focus on walking, this simple yet powerful exercise can do the body a whole lot of good, including reducing inflammation in the body.

Walking is a low impact exercise that can still get your heart rate up and release feel-good endorphins that positively affect your mood. Many of us might take this activity for granted without realizing how important this exercise can be to our health.

Besides preventing obesity, improving heart health, and promoting strong bones, walking secretes certain hormones that work to fight and lower inflammation naturally.

Setting aside just 20 minutes a day can help the body create an anti-inflammatory effect and keep you feeling fit and active as you age.

Tips to Fight Inflammation

Inflammation, especially chronic inflammation, can lead to a very uncomfortable life. It is important to take action now and focus on following a healthy lifestyle that will benefit your overall well-being in the future.

There are various ways one can reduce inflammation:

  • Follow an anti-inflammatory diet. Foods such as ginger, salmon, nuts, and green tea are excellent foods that can work to reduce inflammation.
  • Maintain a healthy weight. Obesity plays an important role in inflammation. Regular exercise and a healthy diet can help you lose weight and reduce inflammation.
  • Keep your blood sugar in check. High blood sugar can lead to various health issues, including inflammation. Avoid processed foods and foods that are high in sugar content.
  • Get lots of sleep. A lack of sleep is another leading cause of chronic inflammation. Avoid caffeine and try to maintain consistent bedtimes in order to regulate your sleeping patterns to get a good night’s sleep.
  • Maintain rest days in between workouts. Avoid overworking your muscles and triggering an inflammatory response by too much exercise. Make sure to give your muscles the recommended time to repair and rebuild. You will only make your muscles stronger in the process.
The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Rettner, R. (2017, January 13). Just 20 Minutes of Walking May Reduce Inflammation in Your Body. Retrieved from https://www.livescience.com/57498-exercise-reduces-inflammation.html

Walking reduces inflammation. (2017, February 08). Retrieved from https://nutritionandhealing.com/2017/02/08/walking-reduces-inflammation/

6 Ways to Fight Inflammation. (2012, November 01). Retrieved from http://www.healthmonitor.com/rheumatoid-arthritis/basics-treatment/written-article/6-ways-fight-inflammation

A Surprisingly Small Amount of Exercise Can Fight Inflammation. (n.d.). Retrieved from http://www.health.com/fitness/exercise-fight-inflammation