Walking regularly does wonders for your health.
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Key Takeaways
We love all the health benefits of walking.
(And weve even had experts develop personalized walking plans for each of these conditions.)
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Here, we narrow in onchronic inflammation, a condition affecting many individuals.
you’re free to reduce inflammation by lacing up your sneakers.
Keep reading to find our seven-day walking plan designed to reduce inflammation.
Increased blood flow serves multiple functions.
It helps deliver nutrients to where they are needed, while also removing pro-inflammatory cells.
Along with improved circulation, walking also helps lower inflammatory markers, explains Shaw.
In particular, it reduces CRP (C-reactive protein), a marker of inflammation.
Elevated blood sugar levels can increase inflammation, but walking regularly can help tackle this issue.
This further proves that walking helps lower inflammation and supports the rest of the body.
And if youre looking for a way to boost your mood, walking can also make you smile.
Marshall explains that releasing endorphins can make you more sensitive to positive emotions, helping you feel happier.
Intensity matters, too.
Marshall recommends aiming for moderate or high-intensity levels because thats when cytokine activation occurs.
That means you should be breathing heavily but still able to hold a conversation.
Anytime you overexert or overtrain, the body reacts to the stressor.
She recommends walking at a moderate pace,staying hydratedand listening to your body.
If you are tired or sore, take a day off to recover.
If you start to feel bold or adventurous,walking backward may provide even greater benefits.
The Bottom Line
To lower inflammation, take more steps.
The key is to be consistent and walk your way up to meeting 150 minutes per week.
Pahwa R, Goyal A, Jialal I.Chronic inflammation.
StatPearls Publishing; 2023.
Centers for Disease Control and Prevention.Adult Activity: An Overview.
2022;7(3):e219-e228.
