Introduction.
You may be thinking, "Isn't dyslipidemia something that needs to be medicated to get better?" Many people may think that "Dyslipidemia will not improve without medication. But in fact,Improved blood triglycerides and HDL (good cholesterol) just by adopting an exercise routineMany studies have proven that it does.
In this issue, we will discuss the types of exercise and practices that are effective for dyslipidemia, based on scientific evidence.
1. effect of exercise on dyslipidemia
(1) Lower neutral fat
Continued aerobic exercise facilitates the breakdown of neutral fat in the blood. In particular, it has been confirmed that it is effective in reducing the rise in neutral fat after a meal.
(2) Increase HDL cholesterol
Regular exercise increases HDL and enhances the ability to prevent atherosclerosis.
(3) Improved quality of LDL cholesterol
Exercise is known to increase the size of LDL particles and reduce "small, easily oxidized LDL" (the bad of the bad).
(4) Weight and visceral fat reduction
As weight is reduced, blood lipids are more likely to improve. In particularDecrease in visceral fatis directly related to a decrease in triglycerides.
2. types of exercise effective for dyslipidemia
(1) Aerobic exercise
- Walking, jogging, bicycling, swimming, etc.
- A minimum of 150 minutes per week (30 minutes per day x 5 times per week)
- Appropriate intensity of "breathless but conversational."
Most effective in lowering triglycerides and increasing HDL.
(2) Resistance exercise (muscle training)
- Body weight training (squats, push-ups, etc.)
- Load exercises with dumbbells or rubber bands
- 2-3 times a week, 10-15 times a set, balancing the whole body.
Increasing muscle mass increases basal metabolism and contributes to improved lipid metabolism.
(3) Devices for daily life activities
- Take the stairs instead of the elevator
- I walk to the store for shopping.
- Get up and move once an hour, even while at your desk.
Small increments of activity increase "total activity" and lead to improvement of dyslipidemia.
3. what to look out for when starting an exercise program
- take it easy: Sudden strong exercise can be hard on the joints and heart.
- People with metabolic syndromeThe first step is to walk or bike.
- Those with pre-existing medical conditions: If you have diabetes, heart disease, or high blood pressure, seek medical guidance.
4. "Power of Movement" from Research
- Meta-analysis shows that aerobic exercise isDecreases neutral fat by approximately 5-10The effect of this effect is reported to be to increase the number of people who are able to eat (Cornelissen & Smart, 2013).
- When you add muscle training,Further increase in HDLIt has also been shown that
- Some epidemiological studies have shown that walking 8,000 steps or more per day significantly reduces the risk of developing dyslipidemia.
5. exercise support at Ikejiri-Ohashi Sera Clinic
We offer our patients with dyslipidemia
- Blood tests + cardiovascular evaluation (fundus, ABI, carotid echo)Identify the risk of atherosclerosis with the
- physicians according to their life background.Realistic exercise programProposal for
- Medical diet and integrated management with diabetes, hypertension and MASLDImplementation of the
and other comprehensive initiatives.
summary
- Dyslipidemia is a disease that can be greatly improved by exercise.
- A combination of aerobic exercise + muscle training is most effective.
- It is important to accumulate even the "little movements" of daily life.
- Combining examination and exercise guidance, Ikejiri-Ohashi Sera Clinic supports reasonable improvement.
References
- The Japanese Society for Arteriosclerosis. Guidelines for the Prevention of Arteriosclerotic Disease 2022.
- Cornelissen VA, Smart NA. Exercise training for blood lipids: a systematic review. J Am Heart Assoc.. 2013
- Pedersen BK, Saltin B. Exercise as therapy in chronic disease. Scand J Med Sci Sports. 2015
- Tanasescu M, et al. Exercise type and intensity in relation to coronary heart disease in men. JAMA. 2002