Chronic inflammation may accelerate aging! Doctor: Master 2 keys, exercise becomes an anti-inflammatory prescription

Inflammation does not necessarily have to be red, swollen, hot, or painful, nor can it only be treated with improved diet or medication. Liu Boren, president of Cobot Clinic, said that as we age, the body may develop chronic low-grade inflammation that may not necessarily cause fever or pain, but may be related to cardiovascular disease, diabetes, sarcopenia, frailty and even aging. Research shows that regular exercise can help improve some chronic inflammation; however, he also reminded that the more intense the exercise, the better the anti-inflammatory effect. Especially for middle-aged and elderly people, what is really important is to do it regularly and for a long time.

Liu Boren posted on Facebook that a 2026 online analysis compiled 55 randomized controlled trials and 3,516 middle-aged and elderly adults to compare the effects of different exercise methods on inflammation indicators. The results showed that regular exercise can indeed improve some chronic inflammation indicators, among which resistance training has a prominent effect on the decrease of CRP; aerobic exercise has improved inflammation-related indicators such as IL-6 and TNF-α.

In addition, another comprehensive online analysis of adults over 60 years old in August 2026 included 54 randomized trials and 2,836 people, and also found the anti-inflammatory benefits of exercise. Among them, aerobic exercise has a relatively stable improvement in CRP, and resistance training is also significantly helpful. Therefore, Liu Boren believes that exercise can be imagined as an "anti-inflammatory prescription that does not rely on drugs."

Why does exercise affect inflammation? Liu Boren said that one of the reasons is that muscles are not only responsible for contraction during exercise, but are actually organs that secrete signaling molecules. When muscles exercise regularly, they release some myokines, which are muscle hormones that help regulate immunity, metabolism and inflammatory responses. In addition, exercise can improve insulin sensitivity, reduce visceral fat, improve sleep and autonomic nervous system, and also indirectly reduce chronic inflammation.

However, the more intense the exercise, the better the anti-inflammatory effect will be. Liu Boren reminded that for middle-aged and elderly people, what is really important is "regularity" and "the ability to do it for a long time." For aerobic exercise, you can choose brisk walking, cycling, or swimming; for resistance training, you can start with squats, resistance bands, dumbbells, or even sit-to-stand exercises. A good exercise plan does not just do a single type, but gradually integrates aerobic, strength and balance training into your life.

Liu Boren suggests that you can start by accumulating about 150 minutes of moderate-intensity aerobic exercise per week, plus at least two strength training sessions per week. If you are older, have not exercised for a long time, or have cardiovascular disease or joint problems, you should still adjust according to your personal situation. He emphasized that the value of exercise is not only to consume calories, but also to continuously keep the muscles, cardiopulmonary and metabolic systems active, and low-grade inflammation that has been quiet for a long time may also be reduced.