Exercise May Improve Cholesterol Ratio and Lower Triglycerides

How to Lower Cholesterol and Triglycerides Naturally - Photo by RedAndr at Wikimedia Commons

More than one-third of Americans have high blood cholesterol levels. High LDL (bad) cholesterol and high triglyceride levels combined with low HDL (good) cholesterol tend to increase a person's chances for developing heart disease in addition to many other health concerns. However, only taking medications to change the numbers may not be the most effective way to decrease risk for a heart attack. Consistent lifestyle changes may reap much greater benefits.

Exercise and Cholesterol Numbers - Photo by Mutari at Wikimedia Commons

Does Changing Cholesterol and Triglyceride Numbers Improve Health?

Total cholesterol numbers do not necessarily tell the entire story regarding a person's risk for heart disease. A higher total cholesterol number may be due to elevated "good" cholesterol, which does not tend to negatively affect one's health. However, a high total cholesterol due to elevated "bad" cholesterol may put one's health in danger.

HDL (high density lipoprotein) cholesterol levels above 60 mg/dL tend to lower one's risk for heart disease and are often associated with an active lifestyle. This "good" cholesterol helps transport cholesterol from the blood and arteries back to the liver where it can be converted to bile. Studies indicate that lowering "good" or HDL cholesterol by 1% increases one's risk for heart disease by two to three percent. Low HDL levels tend to occur with a sedentary lifestyle. HDL cholesterol levels at or below 40 mg/dL are considered low.

LDL (low density lipoprotein) cholesterol levels below 100 mg/dL are desired while lower numbers may be optimal in people with certain health conditions. LDL levels at or above 160 mg/dL are considered high. When this "bad" cholesterol increases in the body, fatty proteins tend to stick to the inside of artery walls, which can impair circulation.

The National Cholesterol Education Program considers a fasting triglyceride level at or below 150 mg/dL to be normal. Fasting triglyceride levels 151 to 199 mg/dL are considered borderline high. Levels above 199 are considered high or very high.

The National Institutes of Health made the decision to stop a clinical trial early that looked at combining statin therapy, which lowered "bad" cholesterol, with niacin (vitamin B3) therapy, which increased "good" cholesterol and lowered triglycerides, in study participants with a history of cardiovascular disease. Unfortunately, this combined therapy did not show a significant difference in cardiovascular events, and those in the group with added niacin treatment experienced an increased number of strokes due to unexplained reasons.

Exercise and Triglycerides - Photo by GOKLuLe at Wikimedia Commons

Does Exercise Lower Bad Cholesterol and Triglyceride Levels?

Adopting an active lifestyle in addition to healthy eating habits may be some of the best prescriptions for improving a person's heart health. The American Heart Association recommends that most adults should participate in 30 minutes of moderate-intensity exercise at least five days per week.

According to the American Council on Exercise, an unfit person who participates in moderately intense exercises approximately three to four hours per week for twelve to sixteen weeks may reduce his or her total blood cholesterol level by ten to twenty percent. This amount of exercise may also result in weight loss, which might have additional positive effects such as lowering body mass index, lowering blood pressure, and decreasing risks for diabetes.

One small clinical study found that aerobic activity one hour before eating a high-fat meal tended to lower triglyceride levels after the meal in men with metabolic syndrome. Another study looked at healthy adults and found that morning exercise was associated with lower triglyceride levels after meals later in the day and that triglyceride levels tended to be higher on days that participants were sedentary.

How to Lower Cholesterol Naturally - Photo by Dcoetzee at Wikimedia Commons

Lifestyle Changes May Lead to Better Health

Many people are looking for ways to improve heart health naturally because quality of life does not necessarily come from taking medications alone. Seeking individualized medical advice from one's healthcare provider is the safest approach. In addition to considering drug therapy if warranted, a consistent exercise routine and making healthy diet choices may improve heart health in many people.

Readers may also wish to read Coconut Oil and Its Affect on Cholesterol, Blood Sugar, Blood Pressure, and Alzheimers. Find more health-related articles at the Fit Tips 4 Life site map.

Sources:

American Council on Exercise Fit Facts article "Managing Cholesterol With Exercise" by Ralph La Forge, M.S. accessed June 29, 2012.

American Diabetes Association 2012 article "Morning Exercise Lowers Triglycerides" by Lynn Haley accessed June 29, 2012.

American Heart Association article "Triglycerides" accessed June 28, 2012.

The American Journal of Clinical Nutrition article "Postprandial triglyceride responses to aerobic exercise and extended-release niacin" accessed June 29, 2012.

NIH News May 26, 2011 article "NIH stops clinical trial on combination cholesterol treatment" accessed June 29, 2012.

University of New Mexico article "A Review of the Impact of Exercise on Cholesterol Levels" by Chantal A. Vella et. al. accessed June 28, 2012.

Potential Benefits of Exercise During Chemotherapy and Cancer Treatments

Cancer Survivors and Exercise - Photo by Dlwelsh00 at Wikimedia Commons

Many cancer patients have been encouraged to avoid exercising while receiving chemotherapy, but several recent studies have looked at the potential benefits of home-based and/or instructor-led exercise programs for those in the midst of cancer treatments.

Benefits of Cardiovascular Exercise

The NIH (National Institutes of Health) is conducting the Physical Exercise Adjuvant Chemotherapy Effectiveness Study to help learn more about how exercise may affect those undergoing cancer treatment. Previous studies regarding this issue tended to be small, not randomized, or may have lacked certain aspects of exercise physiology and may have produced inconsistent results, but trends in several recent studies have shown potential benefits, such as:

• better cardiovascular fitness
• less fatigue
• better mood
• higher rates of functioning
• stronger immunity

This current NIH study involves a large sample group, a control group, and compares two different exercise programs: one that is home-based without resistance training and the other that includes high intensity exercises and resistance training with supervision. It will be interesting to see how these three groups compare at the conclusion of the study.

Exercise Barriers for Cancer Patients - Photo by Bidgee at Wikimedia Commons

Barriers to Exercising While Receiving Cancer Treatment

Those who were sedentary before being diagnosed with cancer may find it difficult to start an exercise program while receiving treatments, while survivors who were previously physically active on a regular basis may find it difficult to determine an optimal level for workouts that will leave them comfortably challenged. Sedentary groups may be less likely to participate in clinical trials related to exercise, so programs tailored to meet their needs may be lacking in the research.

Those who are receiving chemotherapy and radiation often experience many side effects that could alter a person's ability to fully participate in certain exercises. Some of these side effects include:

• altered immunity
• anemia
• fatigue
• nausea/vomiting/changes in appetite
• constipation/diarrhea
• hair loss
• dry mouth/throat
• skin changes
• pain
• swelling/fluid retention
• urination changes
• memory changes

Group exercise barriers could vary widely. For example, someone who has very low white blood cell counts may be more likely to develop infections if he or she is participating in group exercise classes. Lifting weights and other resistance training might increase edema (swelling) in a survivor who recently had surgery to remove cancer. Someone who has hair loss or other physical changes might hesitate to be around other people. Some group exercise instructors may tend to encourage participants to move to high intensity and high impact moves that might not be safe for someone receiving cancer treatment. Group exercise schedules might also conflict with numerous appointments for treatment.

Although exercising at home would provide for more ability to change one's schedule, home-based exercise programs also have potential barriers. Many people find self motivation to be challenging, and adding cancer treatment to the mix can make that even more difficult. Fatigue can be a vicious cycle. People participating in home-based programs might benefit from feedback to improve positions or performance or to better pace themselves. A cancer patient might be more likely to become dehydrated or fall or become weak while exercising and may not recognize early warning signs that might be noticed by an attentive exercise instructor. Many people receiving chemotherapy may feel isolated, and a home-based exercise program would not provide social interaction with others in the community. Those who are walking at or near their homes might become fatigued more quickly than expected and have a difficult time getting back home.

Safety Tips for Exercising While Undergoing Cancer Treatment © Katrena

Can People Safely Exercise While Being Treated for Cancer?

The answer to that question is best answered by one's personal physician. Although exercise does have numerous potential benefits, any exercise program has risks. Each cancer survivor has a unique history with individual needs, so a personalized exercise program may include various options that take into account one's previous physical activity and personal preferences, present health condition and concerns, access to exercise facilities/equipment and trained instructors, and more.

Find more articles by Katrena at the Fit Tips 4 Life site map.

Sources:

National Cancer Institute Chemotherapy Side Effects Fact Sheet

National Institutes of Health December 7, 2010 BMC Cancer article by Hanna van Waart et. al.  "Design of the Physical exercise during Adjuvant Chemotherapy Effectiveness Study (PACES):A randomized controlled trial to evaluate effectiveness and cost-effectiveness of physical exercise in improving physical fitness and reducing fatigue"

How to Encourage Kids to Exercise and Have Fun Without Competing

Although many children participate in sports and competitive activities for physical exercise, many kids prefer to exercise without without comparing themselves to others. Finding fun and engaging ways to exercise without involving competition may encourage those kids who tend to fall by the wayside in sports while encouraging self-esteem as well as giving more options for maintaining physically active lifestyle.

Have Fun Exercising © Katrena

Fun Ways to Encourage Non-Competitive Exercise

I have had many adults to mention that they disliked physical education and even field days in school. "I was never good at it," many of them claim. From an early age, many people learn that they would be one of the last picked for the team nearly every time. They might not have the natural talent, opportunities to practice, or self confidence of more athletic peers. Those who perform best often reap the benefits while the efforts of the others may be ignored. As a result, many children and teens may avoid group exercise or even all forms of organized fitness into adulthood because they are afraid that others will laugh, that they will fall behind, or that they will somehow fail.

I can relate to these folks. In high school, I was a bench warmer on the basketball team. It didn't matter that I had lost 25 pounds during the summer before – the coach didn't want me to lose the game! I ran track because they never cut anyone who tried out for that team at my school. I was better at algebra than I ever was at playing volleyball.

But I loved and still love to dance! I enjoy a good song and want to get up and move when I hear a good beat. Equipped with this desire, I have found that children and adults can engage in a wonderful non-competitive and often musical workout while enjoying a sense of accomplishment while exercising!

Dancing

Dancing is a form of exercise that many people find enjoyable. Find some great tunes and simply move! Freestyle dancing can bring out one's creativity. Learning the most basic steps of different types of dances can be a great opportunity to study other cultures, songs, and the origin of the related dances. Examples include a wide variety of dances such as:

• Twist
• Jitterbug
• Swing
• Cha cha
• Waltz
• Ballet 
• Jazz 
• Tap
• Tinikling
• Hula
• Breaking
• Hip hop
• Country line dance
• Contra dance
• Square dancing
• African dance
• Drumming
• Latin dance

It often works best to have the kids learn one basic dance step before adding on or pairing with a partner. Start with the simplest steps and give the children a chance to master each one slowly at first. You might challenge them to add more complicated steps, but it is helpful to always give the option to continue at a slower or easier pace. Readers may wish to look at a fun music playlist that my kids have enjoyed.

If I incorporate something like freeze dance, I encourage everyone to continue dancing once the music begins again to keep it fun and to provide more exercise opportunities for the entire group. You can also spark creativity by having the kids to dance like a chipmunk, clown, the principal, rock star, or other zany ideas while playing the game!

Snail Game and Other Fun Kids Exercises - photo by SteGrifo27 at Wikimedia Commons

Follow the Leader

This simple exercise has worked in my cardio classes time and time again. Have the kids to line up while you take the helm with instructions to do whatever the leader does. As you begin walking, move your arms in various ways, such as up/down, swinging side-to-side, circling, clapping hands, etc. Move the line in a snake-like fashion to add interest. Add leg options such as lifting your knees, walking on your toes, hopping, skipping, galloping, walking like a penguin, etc. This can be a great way to eventually move the group into a circle or to line them up to leave the room.

Echoing-type games also work nicely, such as going on a bear hunt or singing active repeater songs like Boom Chicka Boom. This can also provide a wonderful opportunity for creativity. Have the kids "play" a tune by hopping on imaginary piano notes on the floor together.

The snail is an activity that the kids request over and over. Start in a circle with everyone holding hands. Release one child's hand while everyone else continues to hold hands throughout the game. Begin to slowly circle around on the inside, making smaller and smaller circles. Once to the inside, turn around and circle your way back to the outside while catching the last child's empty hand – the group ends up in a circle facing outward. Repeat the process in the opposite direction to return back to the starting point. Remind the kids to go slowly and to avoid jerking, pulling, or running during the game.

Jump Rope and Jumping Jacks to Keep Fit - Photo by Todd Macdonald from Wikimedia Commons

Circuits and Stations

Exercise skills stations and circuits work well, especially if you have a fairly large group of children. Demonstrate or explain each skills station, offering low impact alternatives for each. Ensure that the kids know which direction to move at the signal to move – I ask them to point to the next station before beginning to make sure that all the children understand how the circuits will work.

Music can add a fun element to this format as the kids visit each station for a designated period of time and then switch to the next. After the kids have had the chance to do exercises at each station, I add one last opportunity for the kids to choose their favorite circuit station. Some of the exercises that I have used include:

• Jumping jacks
• Abdominal crunches
• Pushups
• Mountain climbers
• Squats
• Lunges
• Knee raises
• Kicks
• Jump rope
• Jogging in place
• Freestyle dance (often the favorite choice of many of the kids)

A similar format that can work well with groups of kids is to place different colors around the edge of the room. Select a color and a specific exercise to perform at that station. For example, Hop five times at purple. Add an additional challenge by making this into a Simon Says-type game.

Imaginary Sports and Games

Everyone can shoot the perfect freethrow in an imaginary basketball game! I have found that many kids love to pretend to dribble and shoot a basketball, swing a golf club, spike a volleyball, serve a tennis ball, row a boat, swim various strokes, and more. You can also add a bit of humor and added exercise by shooting a few "Granny" shots, adding a goofy victory dance, or even putting the kids on a pirate ship where they can practice swabbing the deck, dancing a jig, climbing the crow's nest, or walking the plank.

Obstacle Courses for Kids - Photo by Travis D. Eisele from Wikimedia Commons

Obstacle Courses and Team Building

Obstacles courses can be made with a variety of objects that encourage kids to maneuver over, under, around, and through various areas. You might create a sort of circuit where the kids remain in one area of the obstacle course and practice until the signal to move to the next area.

Pairing kids can build teamworking skills and may help kids to feel a little less intimidated and provide a platform for encouraging others. Having the entire group to work together toward a common goal can give a sense of accomplishment as the kids encourage and help one another, such as passing a hula hoop around a circle while all the kids keep holding hands or playing parachute games.

Kids Learning Yoga - photo by Daniel Case at Wikimedia Commons

Yoga Can Build Strength and Self-Confidence

I have found that even preschoolers are drawn to yoga. As kids learn various breathing techniques, balance positions, stretches, and strengthening moves, they often begin to shine from within. Many children who excel in the cardio activities may struggle to relax, but this is often where kids may begin to find a way to strengthen their hearts and souls from within.

Encourage Kids to Get Fit and Have Fun

Exercising with children can be a renewing experience for everyone. Helping kids to realize that they can enjoy physical activities without competing may be a life-changing event if they choose to incorporate healthy lifestyle choices into their daily living for years to come.

Simple Seated Leg Exercises to Help Circulation and Flexibility

Can't stand to exercise? There are many ways to exercise while remaining seated!

How to Improve Leg Strength and Flexibility © Katrena

Many people find it uncomfortable to travel, work behind a desk, or stay in a seated position for long periods of time because their legs begin to cramp, ache, have changes in sensation, and other unpleasant symptoms. It is a good idea to check with a healthcare provider before leaving for a trip to address any risk factors for blood clots or other health conditions that could turn a dream vacation into a nightmare and to determine which exercises are safe for one's own health status.

Plan for regular breaks in which you can stand, stretch, walk, and exercise if possible. There are, however, quite a few leg exercises that you can do while seated. Many of these exercises require very little space, as you can see from the photos below.

Ensure that you are seated in a sturdy chair or seat that will not slide or tip easily. A chair that is the correct height will allow both feet to rest comfortably and completely on the floor. Develop stronger core muscles by sitting slightly forward so that your back is not against the back of the chair. Sit up as straight as possible with your shoulders back and down while performing these exercises to improve one's posture muscles as well.

Exercises such as these should be comfortable but perhaps challenging. Listen to your body and stop or modify any activity that feels uncomfortable. Many people find that their strength, balance, flexibility, and range of movement may improve by performing exercises such as these on a regular basis.

Seated Calf Exercise © Katrena

Seated Shin Exercise © Katrena

Toe Raises and Heel Lifts

1. Start with the feet resting on the floor about shoulder-width apart. 
2. Lift the heels as high as comfortably possible while keeping the toes on the floor. 
3. Lower the heels back to the floor.
4. Lift the toes as high as comfortably possible while keeping the heels on the floor.
5. Lower the toes back to the floor.
6. Repeat several times.

Seated Ankle Exercise © Katrena

Increase Flexibility in the Legs © Katrena

Foot Inversion and Eversion

1. Begin with the feet resting on the floor about shoulder-width apart.
2. Lift the inside of the feet while keeping the outside of the feet in contact with the floor, letting the knees come naturally and comfortably out to the side.
3. Return to the starting position.
4. Lift the outside of the feet while keeping the inside of the feet in contact with the floor, letting the knees come closer together.
5. Return to the starting position.
6. Repeat several times.

Exercises to Help Balance © Katrena

Leg Exercises You Can Do While Seated © Katrena

Heel Circles

1. Place both feet on the floor about shoulder-width apart.
2. Lift one heel and begin to move that heel around in a circular motion.
3. Reverse the rotation.
4. Repeat on the other foot.

Simple Leg Exercises © Katrena

How to Improve Leg Strength © Katrena

Leg Exercises for Traveling © Katrena

Strengthen Lower Legs © Katrena

Heel/Toe Walk Out and In

1. Start with both feet on the floor about shoulder-width apart.
2. Lift both heels while keeping the toes on the floor and turn the heels out as far as possible.
3. Place both heels on the floor.
4. Lift the toes and turn them out as far as possible.
5. Repeat until your feet are as far apart as possible while still comfortable.
6. Reverse the move turning the heels/toes inward until they are touching.
7. Repeat several times.

Chair Exercises for Legs © Katrena

Heel Presses

1. Begin with both feet on the floor about shoulder-width apart.
2. Lift one foot off the floor while keeping the other foot on the floor.
3. Straighten the lifted leg in front of you while lowering the heel to the floor.
4. Return the first leg to the starting point.
5. Repeat with the other leg.
6. Continue alternating legs several times.

Stretch and Strengthen Legs © Katrena

Toe Presses

This is the same exercise as heel presses with the toes pointed.

Increase Leg Strength © Katrena

Heel Presses to the Corners

Perform the heel presses exercise to the outer corners rather than straight ahead.

Quick and Easy Leg Exercises © Katrena

Toe Presses to the Corners

This is the same exercise as heels to the corners with the toes pointed.

Quick and Easy Leg Exercises © Katrena

Seated March

1. Start with both feet on the floor about shoulder-width apart.
2. Alternate lifting one foot slightly off the floor while keeping the other on the floor as if you are walking in place.

How to Build Stamina © Katrena

Seated Run
This is the same exercise as the seated march at a faster pace while keeping the feet closer to the floor.

How to do a Seated Step Touch © Katrena

Seated Exercises to Increase Heart Rate © Katrena

How to Exercise When You Can't Stand © Katrena

Chair Exercises to Help Circulation in Legs © Katrena

Step Touch

1. Begin with both feet on the floor about shoulder-width apart.
2. Lift the right foot and place it on the floor several inches to the right of center.
3. Lift the left foot and place it on the floor beside the right foot.
4. Lift the left foot and place it on the floor several inches to the left of center.
5. Lift the right foot and place it on the floor beside the left foot.
6. Repeat several times.

Seated Quad Exercise © Katrena

Knee Lifts

1. Begin with both feet on the floor about shoulder-width apart.
2. Lift the right knee up and toward the chest while maintaining good posture with the upper body. Place your hands under each lifting knee if needed.
3. Lower the right knee back to the starting position.
4. Repeat with the left knee.
5. Continue alternating for several cycles.

How to Help Stiff Joints © Katrena

Corner Knee Lifts

This is the same exercise as the knee lifts except you will lift the knee out and in toward the side of the body.

 Seated Leg Exercise Variations and Tips

One's body tends to become accustomed to exercises after several weeks, so it is helpful to try variations to keep it interesting, active, and effective. You might experiment with several different options, such as:

• Changing the speed, making sure that the exercises are still controlled and not painful.
• Trying doubles, doing two (or four) on each side before changing to the other side.
• Adding a variety of arm movements – the heart rate will tend to increase with higher arm positions. Avoid making tight fists while exercising.
• Try exercising to music, ensuring that the tempo is safe and works well with the moves. Look for music in the mid- to high-120s beats per minute.

Many group exercise chair classes are offered at gyms, senior centers, community buildings, etc. It can be quite helpful to try some classes in which you can learn a variety of safe moves, get feedback on technique, and meet others who also wish to maintain or improve one's physical health.

Readers may wish to get tips before trying a first group exercise class. Find more of my fitness articles at the Fit Tips 4 Life site map.