Chronic inflammation can be debilitating. It can make you feel tired, lead to aches and pains, reduce your mobility and joy for life. But studies are showing that a surprisingly small amount of daily exercise can help reduce your inflammation.

A study published in Brain, Behavior, and Immunity, showed that just 20 minutes of brisk walking could produce anti-inflammatory effects. During exercise or physical exertion, the brain and sympathetic nervous system are activated. Hormones are then released into the blood and trigger immune cell responses which help boost the immune system and reduce inflammation.

While the study focused strictly on brisk walking, there are other ways to exercise that support healthy inflammation levels. Here are four low-impact exercises to try.

Swimming

Swimming has numerous benefits, from increasing flexibility, improving muscle mass and strength, and improving cardiovascular and lung health. Swimming also allows you to choose your intensity and is low-impact, which makes it an excellent exercise for anyone.

Walking

Walking is the ultimate form of exercise because it is free, requires no special equipment and can be done anywhere! Keep in mind that if you are new to exercise or have any physical limitations, speak with your doctor and go at your own pace.

Yoga

Yoga, especially when paired with deep breathing, improves mood, focus and reduces stress which in turn helps reduce inflammation. Yoga not exactly your thing? No worries; you can still experience the stress-reducing benefits by breathing deeply while you do nearly anything!

Sitting Exercises

For anyone with limited mobility, sitting (or chair) exercises are a must! Chair exercises can build muscle, improve flexibility, increase circulation and keep your joints lubricated. Movement can include calf raises, seated marching, seated shoulder presses with weights or resistance bands, and sit-stands.