Did the doctor tell you that your cholesterol and triglycerides are high in your recent blood test? Many people get a little scared when they hear this name, thinking, "What is this new disease?" But in reality, this is something that can be controlled with simple things like exercise. There is no reason to panic. Today, let's talk about what triglycerides are, why they increase, and how to control this condition with simple exercises.
Simply put, what are triglycerides?
Simply put, triglycerides are a type of fat found in our blood. When we eat, our body converts the extra calories it doesn't need at that time into triglycerides and stores them in our fat cells. When the body needs energy later, these stored triglycerides are used.
Think of it this way. When we buy groceries from the store, we take what we need to the kitchen and put the rest in the fridge. But the problem is, if we continue to eat more calories than we need, this "fridge" will fill up and become full. That means the triglyceride levels in the blood will increase. This can put us at risk for heart disease and other health problems in the long run.
So how does exercise help with this? When you exercise, your muscles need energy. Then your body turns these stored triglycerides into energy and uses them. That means when you exercise, the amount of triglycerides in your blood decreases.
The best part is, you get the benefits of exercising even if you don't lose weight. Plus, it increases your levels of 'good' cholesterol (HDL Cholesterol).
What are the best exercises to lower triglycerides?
The most effective exercise for this is exercise that gets your heart rate up a bit. We also call this 'Aerobic' exercise or 'Cardio'. The most important thing is to choose something that you like and is easy for you to do. It would be great if you could do this kind of exercise at least 5 days a week, for 20-30 minutes a day.
Important: If you haven't exercised in a long time, you should definitely talk to your doctor before starting something like this. He or she will assess your health and recommend what is best for you.
Here are some exercises you can choose from.
| Exercise Type | How to do it |
|---|---|
| Brisk Walking | Walk faster than usual until you feel a little out of breath. You can even do this with a friend in the evening. |
| Jogging | Slow running. It's best if you can set aside some time for this in the morning. |
| Bicycling | A fun and very effective workout. Even a stationary bike at a gym is fine. |
| Swimming | It's a great workout for the whole body. It doesn't feel too heavy on the joints. |
| Dance exercises (Zumba/Aerobics) | You can do it without getting bored because you do it with music. |
| Stair Climbing | Use the stairs at the office and at home. Choose the stairs instead of the elevator. |
Is strength training useless?
Weight training hasn't actually been found to directly lower triglycerides. But it can help indirectly. How do you know?
When you lift weights , your muscles become stronger. Stronger muscles burn more calories even when you're just standing still. When you burn calories like this, your weight is controlled, or you lose weight. Losing weight directly affects the reduction of triglycerides. Therefore, you can further increase your results by doing weight lifting exercises two days a week along with aerobic exercise.
Do you feel like you don't have time to exercise? Here are the solutions!
"Oh, doctor, with all this work, where is the time to exercise?" you might be thinking. That's reasonable. But if you're having a hard time finding 30 minutes a day, you can break it up into three 10-minute segments. The important thing is to stay active throughout the day.
Here are some simple ways you can add exercise to your busy life:
- When talking on the phone: Instead of sitting, get up and walk around the room.
- When watching TV: Get up and move around a bit during commercials.
- Use the stairs: Choose the stairs instead of the elevator or escalator at the office, shopping mall, or anywhere else.
- Get off one bus stop early: If you are a bus user, get off one stop early and walk home/to the office.
- Count your steps: Many smartphones now have a pedometer app. Set a goal of 10,000 steps a day and try to achieve it.
- Housework: Sweeping the house and cleaning the garden are also good exercise.
Once you have made this exercise a habit, if you combine it with a good, balanced diet, the results will be even faster and more permanent. Reduce sugar, flour, and fatty foods, and eat more vegetables, fruits, greens, and fiber-rich foods. You can find out more about this from your doctor.
Take-Home Message
- Triglycerides are a type of fat found in the blood. An increase in these levels increases the risk of various diseases, including heart disease.
- Aerobic exercise, which increases the heart rate, for 20-30 minutes a day, 5 days a week, can successfully reduce triglyceride levels.
- Even if you don't lose weight, exercise alone can lower triglyceride levels and increase the level of good cholesterol (HDL).
- It is imperative to seek advice from your doctor before starting any exercise program, especially if you have not been active before.
- You can achieve better and more permanent results by eating a balanced diet (especially low in sugar and fat) along with exercise.
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