Aerobic Exercise and Pain Reduction

We know that physical activity generally improves overall health and reduces disease risk and the progression of many chronic illnesses like heart disease, type-2 diabetes and obesity. It is also well established that aerobic exercise can lift your mood if you are struggling.

Frequent movement is better than sitting around.  But it is surprising to many that increasing aerobic activity can actually lead to a decrease in pain symptoms.  Physical activity is known to reduce inflammation on a cellular level; one article I read said that regular aerobic exercise may be as effective as NSAIDs in reducing pain.  That said, if you have an underlying condition, you should not start an exercise program without first clearing it with your doctor.

You may have heard of the “runner’s high” that comes with the release of endorphins with strenuous exercise. These are hormones that make the brain feel good.  To relieve pain, the exercise should target larger muscle groups, involve repetitive muscle contractions and, most important, elevate the heart rate for at least 20 minutes.  You will need to work up to this as musculoskeletal pain can be caused by too much exercise without conditioning.  But too little, specifically less than 20 minutes, does not elicit the pain reducing effect.  The goal is to be slightly out of breath for at least 20 minutes.  Interval training is good, so if walking is your preferred outing, try adding a few hills, but do something! Outside or on a treadmill or a bike- just keep moving and you will feel better!