Benefits of Physical Activity
If well structured, the "physical activity has been shown to reduce VLDL levels, so i plasma triglycerides, and increase those of HDL, therefore the good cholesterol.
Lifestyle
As explained above, the fight against high levels of LDL cholesterol cannot be separated from that against a sedentary lifestyle.
Cardiovascular diseases, how to prevent them (basic rules, WHO)- At least 30 minutes of physical activity per day
- Reduce saturated (animal) fats in favor of mono and polyunsaturated (vegetable oils)
- Increase your consumption of fish (omega-3 fatty acids)
- Increase your consumption of fruit and vegetables (5 servings a day)
- Avoid excess salt and sugar
- Not smoking
- Beware of excess weight
Equally important is to intervene with further lifestyle changes; particular attention should be paid to smoking cessation, weight loss, where necessary, and any changes in dietary intake. Only at a later time you will have to think about drugs, indicated only when the modification of lifestyle, after six weeks, is ineffective.
Recalling that the risk of cardiovascular accidents is quantifiable on the basis of many other risk factors (see specific article), we remind you how the practice of moderate physical activity - every day or almost - leads to a 30-50% reduction in the risk of suffering coronary heart disease, compared to the sedentary population and other risk factors being equal.
The positive effects on cardiovascular health that can be achieved through physical activity are greatest for those who pass from a sedentary lifestyle to the practice of regular physical activity of moderate intensity.
From the image above it can be seen how low HDL cholesterol values are associated with a significant increase in cardiovascular risk.
People with plasma HDL cholesterol levels below 40 mg / dL are at increased risk of developing coronary artery disease, restenosis after angioplasty and dying from cardiovascular causes, especially if there are additional risk factors: male sex, being in menopause, smoking and suffering. diseases such as diabetes and hypertension that are not perfectly controlled with drugs.
Importance of Losing Weight
L"regular aerobic activity increases HDL cholesterol levels by 3 to 9% in adults, healthy and previously sedentary. The increase in recordable HDL levels is greater the lower the initial HDL cholesterol levels, and the higher the triglyceride and abdominal fat values.
From a meta-analysis of a large group of studies it emerged that in overweight people for every kg of weight lost there is an increase of about 0.35 mg / dL in plasma HDL cholesterol levels. This effect is obtained only if the weight loss is stable, therefore if the weight achieved is maintained over time.
It therefore appears that the greatest benefits of physical activity on HDL cholesterol levels are related to the weight loss it promotes.
What physical activity?
The degree of physical activity recommended for obtaining good results, in terms of reducing LDL cholesterol and cardiovascular risk, can be quantified as follows:
At least 5 days a week of moderate-intensity physical activity for 30-40 minutes a day, or at least 3 days a week of high-intensity physical activity for 20-30 minutes a day. Other guidelines recommend at least 150 minutes per week of moderate to vigorous exercise.
Physical activity at moderate intensity does not lead to exhaustion of strength and is equivalent, for example, to walking at a brisk pace (4/5 km / h), to using the bedroom bicycle or the treadmill without too much effort, to practicing non-competitive swimming or to engage in folk dances. For example, intense physical activity includes aerobic gymnastics, jogging, tennis or swimming competitions.
Heart rate can also be used to assess the intensity of exercise, as illustrated in this article.
Are there any contraindications?
In a healthy and healthy person there is no contraindication the practice of regular physical activity, regardless of the degree of intensity at which it is carried out. However, a preventive medical consultation is always useful and becomes essential in the presence of certain conditions: cardiovascular diseases (angina, heart attack, stroke, intermittent claudication), reduced tolerance to physical exertion (shortness of breath, pain or a sense of pressure in the chest that occurs during "physical exercise), severe osteoporosis, ongoing drug therapies, frequent episodes of dizziness or fainting, and pathological states in general.
