Walking For Inflammation

What is inflammation?

Inflammation is not inherently bad. Without it, our bodies would not be able to heal after injury. Inflammation helps protect and repair tissue by bringing more blood and oxygen to injured areas of the body.

Problems arise when inflammation becomes chronic and low-grade, lingering long after it is needed. This type of inflammation is often associated with ongoing pain, fatigue and slower recovery.

Common Ways People Try To Reduce Inflammation

• Anti-inflammatories such as Nurofen or Voltaren

• Supplements such as turmeric or fish oil

• Dietary changes, such as cutting out processed foods and sugar

These strategies can help, but we often overlook one of the most powerful and accessible tools available: movement such as walking for inflammation.

Walking For Inflammation - A Powerhouse

Your calf muscles are often called your “second heart.” This is because every time you walk, your calves contract and help push blood back up toward the heart. This improves circulation throughout the body and supports overall health.

Because of this calf muscle pump, regular walking can have several powerful effects, including:

• Improved circulation

• Enhanced insulin sensitivity and blood sugar control

• Lowering of blood pressure

• Supports lymphatic drainage, helping the body clear waste and inflammatory by-products

• Calming of the nervous system

These benefits combined together help reduce systemic inflammation and support good tissue health.

How To Incorporate Walking Into your Daily Life

In a walkable suburb like Yarraville, walking is already part of everyday life. The goal is to make it happen more often, without needing extra time.

Instead of setting aside a long block to walk, look for small opportunities during the day.

Try simple ideas such as:

• Taking a 10–15 minute walk after lunch

• Walk to pick up your coffee instead of driving

• Parking a little further away when shopping

• Getting off the train one stop earlier

• If you walk your dog - add an extra 10 minutes to what you are already doing

Track What You Are Doing

Using your phone or smartwatch can help you stay consistent. A good goal for many people is 5,000 steps per day. Over a week, this can burn around 1,500 extra calories, which can make a meaningful difference over time

Once walking becomes a habit, it no longer feels like effort. Small daily steps add up, and each one moves you closer to better health.