Heal& Train Smarter

Resistance Training (2–4x/week)

Why it works: Builds muscle, improves insulin sensitivity, and reduces inflammatory markers.

Examples:

• Dumbbell squats, lunges, and rows
• Resistance bands for joint-friendly strength
• Machines like the leg press or cable rows for controlled movement

Low-Impact Cardio (3–5x/week)

Why it works: Boosts circulation and reduces systemic inflammation without stressing joints.

Examples:

• Walking on a treadmill (incline optional)
• Elliptical or stationary bike
• Swimming or aqua aerobics (especially for seniors or joint pain)

Mobility & Flexibility Work (Daily or 3x/week)

Why it works: Supports joint function, reduces stiffness, and lowers cortisol.

Examples:

• Yoga (especially restorative or Hatha styles)
• Pilates (mat or reformer)
• Dynamic stretching before workouts, static stretching after

Functional Training

Why it works: Mimics real-life movement, improves balance and coordination, and supports longevity.

Examples:

• Kettlebell swings (if joints allow)
• TRX suspension training
• Core stability exercises (planks, bird-dogs)

Nutrition Timing Tips

Pairing your anti-inflammatory meals with workouts can amplify results:

Pre-workout: Oats + berries or banana + almond butter (carbs + antioxidants)

Post-workout: Salmon + sweet potato or lentils + greens (protein + anti-inflammatory fats)

Hydration: Green tea or turmeric water for added anti-inflammatory support.

Sources:

https://www.sepainandspinecare.com/

https://www.mindtomusclefitness.com/