Exercise and Cholsterol
How are exercise and cholesterol related?
Exercise and cholesterol are able to strongly influence one another – especially in the case where the former has a strong impact on the manifestation of the latter. ”Move it or lose it.” “No pain, no gain.” We’ve all heard expressions like these. Their message is simple: Exercise. The way that the human body is built clearly reflects the fact that we need to move. Obesity, high levels of bad cholesterol, heart disease and high blood pressure are rampant in America, Canada and other Westernized countries.
While choosing a diet for lowering cholesterol matters, sometimes, it isn’t sufficient at warding off high LDL levels, expanding waistlines and the other symptomatic manifestations of metabolic syndrome. This is where exercise comes in.
Exercise has a multitude of benefits which reach – and extend beyond – heart health. Exercise helps to combat depression – higher levels of depression correlate to higher levels of heart disease. Exercise triggers the release of endorphins, which are the body’s natural painkillers. It, over time, can improve resting-heart rate, meaning the heart has to beat fewer times per minute when we’re at rest. It improves bone density, and can, if done properly, strengthen the joints. It decreases abdominal fat and other fat deposits, decreasing the risk of heart attacks and diabetes. It builds muscle mass, improving physical strength, stamina and self confidence.
Exercise and Cholesterol – How, specifically, does working out benefit your heart and cholesterol levels?
2011 studies demonstrate that LDL and HDL cholesterol levels can be lowered with regular exercise, with the LDL levels being lowered more than the HDL levels, in keeping with the theory that HDL cholesterol is favorable to have in our bodies. The majority of studies which reached this conclusion were focused on aerobic exercise – running, walking, skiing, jogging, swimming, etc. – however, some studies examined “slower” types of exercise, such as Yoga, and found benefits from them, too. (Yoga, in particular, can aid in the reduction of stress and anxiety, which is beneficial for the heart.)
Today’s health guidelines suggest a minimum of half an hour of moderate exercise every day. In times past, before offices, the internet, cars and grocery stores, almost all of us were getting far more than that – the number of overweight individuals was, likely, almost nonexistent. Today, exercise, for many, has to be scheduled in. Nonetheless, devoting half an hour daily to the pursuit of activity can have a tremendous, positive impact on health.
Aerobic exercise benefits the heart. What about strength training (weight lifting, bodyweight exercises, etc.)?
A West Virginia University study found that strength training also lowers cholesterol – moderately – enough to reduce the risk of heart disease. George A. Kelley, D.A., and Kristi S. Kelley, M.Ed. headed the study. They studied how weight training affects adult cholesterol levels, combining results from almost 30 studies which reviewed over 1300 men and women, of different age and weight.
A significant drop – of 3 percent in total cholesterol, 6 percent in triglycerides and 5 percent in LDL cholesterol – was noted. ”Good” – HDL – cholesterol wasn’t affected.
Exercise should, ideally, include both moderate aerobic and strength training routines. Focusing only on running may result in too much stress to the cardiovascular system and a lack of muscle tone, causing a “skinny-fat” appearance. What if you have health problems that preclude you from doing traditional running or weightlifting? Consider isometric exercises; these exercises involve muscle contractions and static resistance to build the muscles, increase cardiovascular output and improve joint strength without the risk of weightlifting.
Exercise and cholesterol: Now that you know how they relate, get out there and get moving!