Chronic inflammation is a silent but persistent condition underlying numerous health issues, including Polycystic Ovary Syndrome (PCOS), insulin resistance, chronic pain and endometriosis.

In recent years, an increasing number of scientific studies have focused on showing how targeted physical activity can be a powerful ally in managing these conditions, not only for body weight control, but also for improving systemic inflammation, metabolism and quality of life. [1]

1. What is chronic inflammation?
2. The “Anti-inflammatory” Effect of Physical Activity
3. Training and PCOS
4. Training and Chronic Pain
5. Training and Endometriosis
6. Final Considerations

1. What is chronic inflammation?

   Chronic inflammation is a low-grade but persistent immune response. Unlike acute inflammation, it does not resolve easily and can damage tissues while disrupting hormonal and metabolic balance. Factors such as stress, poor diet, lack of sleep, sedentary lifestyle, and gut dysbiosis contribute to its onset.

   Conditions like PCOS, insulin resistance, endometriosis and chronic pain share common mechanisms related to inflammation, hormonal imbalances and metabolic dysfunctions.

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   If you want to learn more about how Polycystic Ovary Syndrome (PCOS) is diagnosed, you can find the information in the article

   Polycystic Ovary Syndrome (PCOS): How It Is Diagnosed and Which Tests You Should Have.

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2. The “Anti-inflammatory” Effect of Physical Activity

   Regular physical activity, tailored to individual needs, is one of the most effective ways to modulate chronic inflammation.
   Exercise stimulates the production of myokines (substances released by muscles during movement) that have a powerful anti-inflammatory effect, while also improving insulin sensitivity, circulation, and mood. [2]

   Let’s take a look at the main benefits generated by well-calibrated, consistent, and functional physical activity: [3]

   • Reduction of inflammatory cytokines (e.g., pro-inflammatory TNF-α, IL-6)
   • Increase of beneficial cytokines (e.g., IL-10, adiponectin)
   • Improvement of insulin sensitivity
   • Stimulation of thermogenesis and mitochondrial metabolism
   • Natural analgesic effect (thanks to increased endorphins)

3. Training and PCOS

   PCOS is associated with hyperandrogenism, ovulatory irregularities, insulin resistance and chronic inflammation. [4]
   Training can help improve symptoms by acting on multiple fronts:[5]

   • Resistance training (weights or bodyweight exercises): increases muscle mass and improves insulin sensitivity.
   • Moderate aerobic activity (brisk walking, stationary cycling, swimming): can significantly reduce blood glucose and insulin levels.
   • HIIT (High-Intensity Interval Training): has shown benefits for body composition and ovarian function, but should be performed with caution.

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   If you want to learn more about the effects of nutrition and training related to Polycystic Ovary Syndrome, you can find detailed information in the article

   Polycystic Ovary Syndrome: Nutrition and Training to Manage the Syndrome.

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4. Training and Chronic Pain

   In conditions of chronic pain, such as fibromyalgia, vulvodynia or persistent pelvic pain, movement may seem counterintuitive, but it is often therapeutic when properly calibrated. [6]

   Recommended strategies:

   • Low-impact activities: yoga, pilates, gentle walking, water exercises
   • Breathing and relaxation techniques to regulate the autonomic nervous system
   • Slow and personalized progression: avoid overly intense efforts that may activate the nociceptive system

5. Training and Endometriosis

   Endometriosis is a chronic inflammatory and estrogen-dependent condition, often accompanied by pelvic pain, dysmenorrhea and chronic fatigue. [7]

   Physical exercise can, in patients with endometriosis–adenomyosis:

   • Reduce the production of pro-inflammatory prostaglandins
   • Improve pelvic circulation
   • Increase endorphins and modulate paine
   • Aid in managing stress and cortisol levels

6. Final Considerations

   Here are some important considerations for those living with chronic inflammatory conditions:

   • Learn to listen to your body: pain and fatigue should not be ignored.
   • Personalization: each person is different and has specific needs; training must be highly tailored to your condition and any underlying health issues.
   • Multidisciplinary approach: with chronic inflammation, a team approach is crucial. Physiotherapists, nutritionists, personal trainers, doctors, and other healthcare professionals should collaborate to provide optimal support.
   • Nutritional support and stress management: essential to enhance the effects of training. A body constantly under stress does not perform properly and worsens inflammation. Meditation, breathing exercises, yoga, or mindfulness techniques can help manage chronic stress!
   • Avoid overdoing it: excessive or poorly managed training can worsen inflammation and hormonal stress, especially when combined with overly restrictive diets. Intense workouts should be limited to 40–45 minutes, with at least 24–48 hours of recovery between sessions, and adequate nightly rest. Without this, supercompensation, the process that allows improvements in both health and physical appearance, cannot occur.

   Exercise is not just a way to “burn calories”; it is a true therapeutic tool for complex, multifactorial conditions such as PCOS, endometriosis, insulin resistance, and chronic pain.
   When incorporated into an integrated and highly personalized program, it can significantly help to reduce inflammation, improve quality of life, and support hormonal balance. [8]