This meta-study shows that forty minutes of exercise four times per week is very effective
Investigators from Tokyo published results in the May 28 issue of the Archives of Internal Medicine from a meta-analysis they performed to evaluate the effect of exercise on HDL levels. Their meta-analysis included data from 35 randomized trials assessing the effect of exercise on HDL levels in adults. While exercise regimens varied among these studies, on average patients in these studies exercised for 40 minutes, three to four times per week, and the effect on HDL was measured after eight to 27 weeks.
Across the studies, participants had increases in HDL cholesterol averaging about 2.5 mg/dL. This increase in HDL cholesterol was only modest, but was statistically significant. Furthermore, since cardiac risk is thought to drop by two to three percent for each 1 mg/dL increase in HDL, a 2.5 mg/dL rise in HDL amounts to a substantial reduction in risk.
Perhaps the most interesting finding from this study is the observation that the duration of exercise sessions - and not the frequency or intensity of exercise - correlated the best with rises in HDL levels. The investigators report that in research subjects exercising for at least 20 minutes, each additional 10-minute increase in exercise duration increased HDL levels by an additional 1.4 mg/dL.
Exercise and HDL Cholesterol - How Exercise Affects HDL Cholesterol
4 comments:
I agree that the most fascinating result of the study is that the duration of exercise does more to increase HDL levels rather than the intensity or frequency of exercise. One question I have, then, is what constitutes exercise? Does walking count? Given the "meta" level of the analysis, I'm sure there's a wide range of exercise activities, but I'd like to know what that range is. I work for icyou.com, a user-generated website that features health care videos. We have a number of videos on exercise and cholesterol. However, I'm happy to have come across this post because it's unique in its content. Come check us out at icyou for more info or to share (at no cost) health care videos. Looking forward to your next blogpost.
I have heard of herbal supplements that have an effect on cholesterol levels. Does anyone have experience with this? I read that a recent study found that artichoke leaf extracts can help to lower cholesterol levels. Is this true and does anyone know how effective this is as a supplement? Are there herbal supplements that work? The article I read was from an herb supplier and referenced studies. It was on their blog at http://www.starwest-botanicals.com/blog/artichoke-extracts-for-cholesterol-control.html
I personally think the latter case is actually your objective. If that is the case, an attempt to raise your HDL wouldn't be beneficial to you if your LDL is still way high.
HDL is the good cholesterol that your body natural synthesizes and regulates to the optimal level. LDL is what you get if you eat too much eat and dairy product, an egg a day almost exceeds the limit of your recommended cholesterol intake.In addition, exercise is absolutely crucial, but not all means avoided those commercial junks known as home gyms, they are more than useless. Fitness is composed of five components: cardiovascular condition, muscular strength, flexibility, power, agility.
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