September is cholesterol awareness month and we thought we would bring awareness to a condition called Dyslipidemia. A big word that ultimately describes abnormal levels of fats (lipids) in the blood, and are commonly seen as high cholesterol and triglycerides, or low levels of the ‘good’ HDL cholesterol. Dyslipidemia is a large contributor to cardiovascular disease and other metabolic conditions such as diabetes or high blood pressure.
If you have bee diagnosed with dyslipidemia or high cholesterol your doctor may have asked you change your diet and exercise. Studies have found that regular structured exercise can decrease triglyceride and cholesterol levels, and even demonstrated modest increases in the good HDL cholesterol. These changes are best demonstrated when exercise and diet changes are performed together, especially if weight loss is involved too.
Not only does exercise help with improving cholesterol levels, but it is also helpful for weight loss/management, improving fitness levels, and reducing your risk of type 2 diabetes and heart disease.
Aerobic exercise, such as walking, swimming, cycling, ect., is recommended for those diagnosed with dyslipidemia as it improves blood vessel health, heart health, and cardiorespiratory fitness. Aim for 150-300 minutes of moderate intensity exercise each week. This is 20-40 minutes of exercises per day that just gets your heart rate up and gets you breathing a little heavier, but still able to hold a conversation.
Resistance exercise, such as weight lifting, body weight exercise, pilates, is recommended for those with dyslipidemia as it promotes health muscle and bone development. Aim for 2-3 sets of 8-15 reps for a selection 8-10 exercises. Try and complete these 2-3 days per week.
It is important to select exercise that you enjoy but is also appropriate for your conditions. It is recommended you speak to an exercise physiologist or physio prior to commencing any new exercise to ensure your program is right for you!
