Inflammation is at the root of all different types of pain, from your neck to your knees and lots of pain points in between. It may seem counterintuitive, but physical activity is actually beneficial when it comes to easing pain caused by inflammation. In fact, a study performed by researchers at the UC San Diego School of Medicine found that even just 20 minutes of moderate physical activity per day is enough to reduce inflammation. Keep reading to discover three of the best home workout programs that help with inflammation.
Autoimmune Strong is a home fitness program developed by Andrea Wool, a certified personal trainer who lives with chronic pain and fibromyalgia. The program was specifically and thoughtfully designed for people who struggle with autoimmune diseases. Unlike traditional exercise programs that only focus on strengthening the major muscles in the body, Autoimmune Strong focuses on incorporating flexibility and mobility, strengthening a wide range of muscles required for proper and functional posture, and progressing slowly and gently to allow your body to adapt to new movements over time.
Yoga with Adriene
Yoga is a great way to engage in healthy living at home without being overly strenuous or requiring special equipment. Yoga incorporates stretching, deep breathing, and positions like plank or downward dog that increase circulation and decrease inflammation. The Yoga with Adriene YouTube channel is perfect for beginners and includes videos such as “Yoga for Travel”, “Yoga for Flexibility”, and “Stress Melt Yoga”. Most of the videos clock in right around 20 minutes so you can get your daily dose of physical activity in a convenient and low-impact fashion.
Mix and Match
The best home exercise plan for you is the one that is specifically tailored to your needs, goals, and interests. According to Harvard Health Publishing, the five best exercises you can do are swimming, Tai Chi, strength training, walking, and kegel exercises. You can choose your favorite and spend 20 minutes on it, or break it up and do multiple activities for shorter periods of time. The most important thing is to listen to your body and do what feels right for you. Physical activity shouldn’t feel like a grind, it should be fun! Take your time, explore different activities, and stick with the ones that make you feel your best.