Just 20 minutes of moderate exercise may dampen inflammation in the body, researchers say.

The study findings suggest that “exercise doesn’t have to be tremendously hard for you to see health benefits from it,” said study author Suzi Hong. She is an associate professor at the University of California, San Diego.

The researchers focused on inflammation – swelling – in the body.

The immune system produces swelling by rushing to protect the body from injuries and invaders, such as germs. But inflammation can become permanent, poisoning tissues in the body and contributing to diseases, including diabetes, Hong explained.

Obesity, for example, is thought to produce higher levels of inflammation. That inflammation can contribute to heart disease by affecting the arteries, Hong said.