Cholesterol and Exercise
In the United States, more than 60% of adults are not regularly active, and 25% are not active at all (U.S. Surgeon General 1996). Physical inactivity is an independant risk factor for the development of cardiovascular disease, much like high cholesterol and high blood pressure are independant risk factors.
The proven benefits of regular exercise are numerous:
- Reduces risk of early death from any cause
- Reduces risk of death from cardiovascular disease (heart attack & stroke)
- Reduces risk of developing type II diabetes ('adult' onset diabetes)
- Helps control blood glucose and body weight for diabetics
- Helps control abnormal lipid levels
- Reduces risk of high blood pressure (hypertension)
- Helps reduce blood pressure in hypertensive people
- Reduces risk of colon cancer
- Reduces feelings of depreession and anxiety
- Helps control weight
- Helps build and maintain healthy bones, muscles and joints
- Helps reduce pain of arthritis
- Helps reduce low back pain
Regular exercise is a primary therapy to treat people with low levels of HDL (good lipid) and people with high levels of Triglycerides. Regular exercise has not been shown to significantly lower LDL levels (bad lipid) unless weight loss occurs. Once the weight loss stops, LDL levels may go back up.
Regular exercise is a primary therapy for people with diabetes, to help them regulate blood sugar levels and control body weight.
Regular exercise is a primary therapy for people who are overweight or obese. The American Heart Association Dietary Guidelines (Revised 2000) states: "The major emphasis for weight management should be to avoid excess calories and a regular pattern of physical activity."
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What are 'Regular Activity' and 'Exercise'?
Regular exercise can be any moderately challenging exercise you do on a regular basis - at least 3 or 4 days a week. A 10 minute walk a few days a week will improve your fitness and health a little. A 45 minute jog every day will improve your fitness and health a lot more.
The difference between exercise and activity is:
Exercise is what you plan to do, regularly, to stay physically fit and healthy.
Activity is what you do for fun or work because you are physically fit.
The minimum recommended physical exercise and activity:
* An exercise that feels moderately challenging or difficult; such as walk, bike, swim.
* Do the exercise at least 3 days a week for 20 minutes each time.
ALSO
* Stay physically active by participating in activities such as yard work, house work, golf, or bowling, etc.
The most beneficial amounts of exercise:
* An exercise that feels moderately challenging or difficult. Examples: walking, jogging, biking, swimming, rowing, stepping, cross-country skiing, etc.
* Do the exercise 6-7 days a week for 40-60 minutes each time.
ALSO
* Stay physically active, several hours a week, by participating in activities such as yard work, house work, golf, or bowling, etc.
