There is no way to avoid a certain amount of inflammation if you exercise hard. It is an inherent side product of developing strength and endurance. Mild inflammation is the reason you are sore a day or two after a tough workout. The miracle is how the body breaks down slightly with each workout, then rebounds stronger if you follow a mindful training regimen that stresses you just the right amount, then gives you time to rest and recover. You do not want to work out so hard each and every day that your body doesn't recover and is in a state of chronic inflammation.
The length of time each of us needs to rest between exercise varies from person to person. But the recovery period is always going to be longer for a TOJ because you do not recover as quickly when you are older as you did when you were a teenager. I notice telltale signs if I am over-exercising. My resting pulse stays slightly elevated, even hours after working out. I feel vague aches in parts of my body that were not specifically stressed during exercise. There is a general feeling of fatigue that lingers for days. Once these are present, I'm vulnerable for a cold or flu.
If some exercise physiologists and medical researchers are right, the risk to a TOJ's long term health due to over-exercising is much higher than just catching a head cold, a topic to explore in my next blog.
A TOJ has to know his or her body well to maintain the subtle balance between too much and too little. Without this balance, exercise, your best friend, can become your enemy.