endurance

This one thing helps sore muscles

Muscle soreness and inflammation can occur for a number of reasons like injury, infection, or chronic disease. Muscle inflammation is known as myositis, and in some types of myositis, the immune system wrongfully attacks itself, resulting in muscle inflammation. This causes damage to the muscles – also known as an autoimmune disease.

There are prescribed medications to treat myositis but researchers suggest that these medications don’t fully help the problem.

Researcher Kanneboyina Nagaraju explained, “All the drugs people are using target one immune cell or a group of immune cells, but there are no new drugs that target muscles that are dying. Yet, exercise takes care of the immune cells that are killing the muscles, and repairs the cell death of the muscle.”

Researchers from the study uncovered that endurance exercises altered microRNA, which targets and down-regulate immune processes. In layman’s terms, endurance exercise decreases the number of immune cells, which attack the muscle and promotes healing.

There are currently no drugs that target all aspects of the muscular disease, but the researchers suggest that medications combined with endurance exercise are a good way to try and target as many of these aspects as possible in order to improve treatment.

Exampled of endurance exercise

What exactly is endurance exercise? Endurance exercises, or known as aerobic exercise, are types of exercises that increase heart rate and breathing. These types of exercises work to improve lung and heart function and the entire circulatory system. Endurance exercise has been linked to the reduction of risk in many different types of disease.

Types of endurance exercise include:

  • Walking briskly
  • Running or jogging
  • Dancing
  • Swimming
  • Biking
  • Climbing stairs
  • Playing sports like basketball or tennis

Endurance exercise should be combined with strength, balance, and flexibility exercises to improve overall health. To start off, integrating endurance exercises into your daily workout routine, start with 10 to 15 minutes a day and work your way up. The American Heart Association recommends that adults get 150 minutes (or 2.5 hours) or moderate to vigorous activity a week. Although that may seem like a lot, you can get in 30 minutes a day of activity in order to achieve that goal.

Related: 7 ways to treat sore muscles
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