In a recent study, the more a person exercised, the more their cholesterol improved, but positive results were seen even in those who engaged in small amounts of exercise.
Among those who exercised the least, there was no significant difference in cholesterol results between those who exercised intensely and those who exercised moderately. This suggests that amount of exercise may be more important than intensity.
Study participants, comprised of 111 middle-aged adults with high cholesterol, were divided into four groups. One was an inactive "control" group, and the other three groups engaged in varying amounts and intensities of exercise. The "high-amount/high-intensity" group, which exercised an equivalent of jogging 18 miles a week, showed the only increase in HDL "good" cholesterol and the greatest improvements in LDL "bad" cholesterol after 8 months of exercise. The two lower-amount groups also had lowered cholesterol levels, though not as significant as those in the high-amount group.
Though participants lost little weight during the study, researchers note that this shows that heart-healthy changes can occur inside the body before any benefits are seen on the outside. Additionally, factors such as increased muscle may delay weight loss.
According to the study, smaller amounts of activity may bring about similar cholesterol benefits as those seen with high amounts, but will most likely take longer to do so. Additionally, all three groups showed more improvements in cholesterol than the inactive group.
The New England Journal of Medicine November 7, 2002;347:1483-1492
Dr. Mercola's Comments: The article gives you one more reason why exercise is beneficial. Not only will exercise help you: Sleep better Maintain your weight Improve your resistance to fight infections Lower your risk of cancer, heart disease and diabetes But, exercise appears to actually help your brain work better, making you smarter. The key to obtaining the benefits of exercise is to commit to a program. If you are having problems exercising, remember that you can use the recently updated free EFT manual. The section on goals and affirmations is especially useful in helping you stick with your exercise program. You can use the form (below), which I give to my new patients, to help you commit to a regular program. Aerobic Exercise Calendar for _______________________ Date _______ I will do this program for the following benefits (please circle whatever is appropriate): Decrease my risk of heart attack and strokes Improve cholesterol Improve endurance and energy Improve self-esteem and mood Decrease my stress Slow Down Aging Weight Loss Decrease Diabetes Decrease Cancer I will schedule my exercise before work, lunchtime, after work (circle one). Mon Tue Wed Thur Fri Sat Sun Week 1 Activity Time/Distance Route/Program Heart Rate Comments Week 2 Activity Time/Distance Route/Program Heart Rate Comments Week 3 Activity Time/Distance Route/Program Heart Rate Comments Week 4 Activity Time/Distance Route/Program Heart Rate Comments Exercise Progression: Start with as many days per week as you can and build up by an extra day each week until 6 days a week. Duration: Start with as many minutes as you can exercise and add a minute each workout until at 45-60 minutes. You can measure your heart rate by counting the number of beats on the pulse point in your wrist or neck for ten seconds, then multiply by 6. Your training heart rate is as fast as you can exercise and still talk comfortably to a person standing next to you. Related Articles: Exercise Can Increase Your HDL Exercise Improves Brain Power Share this article Previous Article Loading Please Wait Community Comments (0) Post Your Subcomment (2000 Characters only.) Characters remaining: * Please enter your comment! Edit Your Comment (2000 Characters only.) Characters remaining: * Please enter your comment! Comment deleted violating the aspect of our terms of use Thanks for sharing your feedback! If your feedback doesn't appear right away, please be patient as it may take a few minutes to publish - or longer if the blogger is moderating comments. Share this article Previous Article
The article gives you one more reason why exercise is beneficial. Not only will exercise help you:
But, exercise appears to actually help your brain work better, making you smarter. The key to obtaining the benefits of exercise is to commit to a program.
If you are having problems exercising, remember that you can use the recently updated free EFT manual. The section on goals and affirmations is especially useful in helping you stick with your exercise program.
You can use the form (below), which I give to my new patients, to help you commit to a regular program.
Aerobic Exercise Calendar for _______________________ Date _______
I will do this program for the following benefits (please circle whatever is appropriate):
I will schedule my exercise before work, lunchtime, after work (circle one).
Week 1
Activity
Time/Distance
Route/Program
Heart Rate
Comments
Week 2
Week 3
Week 4
Exercise Progression:
Start with as many days per week as you can and build up by an extra day each week until 6 days a week.
Duration:
Start with as many minutes as you can exercise and add a minute each workout until at 45-60 minutes.
You can measure your heart rate by counting the number of beats on the pulse point in your wrist or neck for ten seconds, then multiply by 6. Your training heart rate is as fast as you can exercise and still talk comfortably to a person standing next to you.
Related Articles:
Exercise Can Increase Your HDL Exercise Improves Brain Power
Exercise Can Increase Your HDL
Exercise Improves Brain Power