MedicationsSupplements and Vitamins home > cholesterol center > cholesterol a-z list > staying fit may delay onset of high cholesterol article

smallermediumlargerStaying Fit May Delay Onset of High Cholesterol, Study FindsCholesterol Levels Slideshow PicturesLowering Cholesterol Slideshow PicturesTake the Cholesterol QuizBy Carrie Myers
HealthDay ReporterLatest Cholesterol NewsStaying Fit May Delay Onset of High CholesterolAmericans' Blood Triglyceride Levels DroppingNew Drug Class Slashes 'Bad' Cholesterol, ReviewStatins Carry Some Risk for Seniors, StudyNew Guidelines Greatly Boost Number on StatinsWant More News? Sign Up for MedicineNet Newsletters!

MONDAY, May 11, 2015 (HealthDay News) -- Men who keep fit may find they delay normal age-related increases in blood cholesterol levels by up to 15 years, a new study suggests.

It is common for cholesterol levels to rise with age and then decrease later in life, the study authors explained in background notes. Previous studies have shown that high cholesterol levels can be a risk factor for heart disease. Regular physical activity can lower this risk, the researchers said.

"Exercise and being fit helps keep arteries clear by lowering 'bad' [LDL] cholesterol and boosting 'good' [HDL] cholesterol," explained study author Dr. Xuemei Sui, an assistant professor at the Arnold School of Public Health at the University of South Carolina in Columbia, S.C.

"It also reduces other risk factors for atherosclerosis [narrowed arteries] and blood clots, such as high blood pressure, diabetes, obesity and stress," Sui said.

The study was published online May 11 in the Journal of the American College of Cardiology.

For the study, Sui and colleagues used data from health examinations performed during the Aerobics Center Longitudinal Study at the Cooper Clinic in Dallas. The long-term study ran from 1970 to 2006, and included just over 11,400 men, aged 20 to 90. Each took an exercise test on a treadmill to determine their baseline aerobic fitness level.

Researchers measured total cholesterol, LDL cholesterol, triglycerides (another type of blood fat), HDL cholesterol and non-HDL cholesterol (the total cholesterol level minus the good HDL cholesterol) in study participants.

Men with lower-than-optimal aerobic fitness had a greater risk of developing high cholesterol in their early 30s, the investigators found, while men with higher levels of fitness did not see high cholesterol develop until their mid-40s.

Men with what would be considered low aerobic fitness reached abnormal HDL and non-HDL cholesterol levels around their early 20s and mid-30s, respectively, while those with higher fitness experienced normal levels for the entire duration of the study, the researchers said.

Aerobic exercise uses the large muscles of the body and brings oxygen to those muscles for use during exercise. Some examples of aerobic exercise include brisk walking, running, biking, swimming, hiking and playing team sports, such as basketball and soccer.

"Exercise is a vital component of achieving lifelong cardiovascular health," said Dr. Gregg Fonarow, professor of cardiology at the University of California, Los Angeles. "Regular physical activity and maintaining physical fitness has been shown to be associated with a lower risk of [heart attack], stroke, and premature cardiovascular death," he added.

The men in this study were considered "highly fit." Is this achievable for the general population? Yes, said Sui.

"Highly fit in this study refers to an individual who meets the current physical activity guideline levels of 150 minutes a week of moderate activity or 75 minutes a week of vigorous activity," Sui explained.

Sui said this amount of exercise can be achieved by engaging in aerobic activity for 30 minutes a day, five days a week.

In other words, the men in this study were not professional athletes or marathon runners.

For those not currently exercising, the recommendation is to start slowly and progressively work up to the current physical activity guidelines, experts suggest.

While this study included just men, Sui feels the results would also apply to women.

"I don't believe the results would be much different for women," said Sui. "Examining the age-related cardiovascular factors and identifying the modifiable factors in women are future projects."

Because this study emphasizes the importance of exercise in prolonging health, Sui and colleagues concluded that health care providers should counsel patients on exercise for disease prevention.

"This study, along with our previous studies on glucose [blood sugar] and blood pressure, provide an important message for health care providers that improving cardiorespiratory fitness may delay the onset of high cholesterol, diabetes or high blood pressure," Sui said. "Clinicians should consider counseling their patients to increase physical activity levels in order to improve fitness."

Fonarow gives this idea a nod. "I fully agree with the statement that greater emphasis needs to be made on educating individuals of all ages on the importance of exercise. Clinicians should educate their patients on the benefits of fitness along with providing advice on fitness regimens and individualized goals."

Copyright © 2015 HealthDay. All rights reserved.SOURCES: Xuemei Sui, M.D., M.P.H., Ph.D., assistant professor, Arnold School of Public Health, University of South Carolina, Columbia, S.C.; Gregg Fonarow, M.D., professor, cardiology, University of California, Los Angeles; May 11, 2015, Journal of the American College of Cardiology, online

News Articles12345Next Article: Americans' Blood Triglyceride Levels Dropping »

#articleInArticle, #TOCcontainer { clear: right; } #share_tools { margin: 15px 0 10px; padding: 0; display: none; border-left: #B2CA80 5px solid; border-radius: 2px 2px 2px 2px;clear: both; } #share_tools .links { padding: 0 5px; } #share_tools p.share_header { color: #6e8739; margin: 0 0 7px 10px; font-size: 10px; line-height: 10px; text-transform: uppercase; } #share_tools a { float: left; display: inline; margin: 0 10px 0 0; width: auto; color: #444; padding: 3px; font-size: 10px; text-transform: uppercase; line-height: 16px; text-decoration: none; } #share_tools a.facebook i { background:url(http://www.medicinenet.com/images/socialmedia/facebook.png) no-repeat; } #share_tools a.twitter i { background:url(http://www.medicinenet.com/images/socialmedia/twitter.png) no-repeat; } #share_tools a.print i { background:url(http://www.medicinenet.com/images/socialmedia/print.png) no-repeat; } #share_tools a.email i { background:url(http://www.medicinenet.com/images/socialmedia/email.png) no-repeat; } #share_tools a i { float: left; margin-right: 5px; width: 16px; line-height: 16px; height: 16px; vertical-align: middle; } Share this Article:

Facebook Twitter Email Print Article Privacy Policy Cholesterol Management

Tips to keep it under control.

By clicking submit I agree to WebMD's Privacy Policy Featured on MedicineNet Childhood ADHD Symptoms Habits That Wreck Your Teeth Multiple Sclerosis Slideshow Make You Gotta Go Foods Rheumatoid Arthritis Pictures Atrial Fibrillation Slideshow Cholesterol Topics Lowering Cholesterol Triglycerides & Diet Atorvastatin Recall FAQs Statins Cholesterol RSS Healthy Living Tips Daily Health News MRI Predicts Breast CancerTyphoid Epidemic Update Smart Mediterranean Diet Got a Thrifty Metabolism?Parents Blind to Child's Weight Health News Feed Newsletter Signup STAY INFORMEDGet the Latest health and medical information delivered direct to your inbox!RxListPill Identifier

Quick and easy pill identification

Use Pill FinderFind a Pharmacy

Includes 24 hour locations!

Find it Now Drug Interaction Checker

See potential drug interactions

Check Interactions
From WebMD Cholesterol ResourcesAFib: Could You Be Living Better?Foods to Fight Belly FatAre You Getting Enough Fiber?Featured CentersHow Well Are You Living With AFib?Could Stress Be Making Your MS Worse?Ready to Stop Smoking?Health Solutions From Our Sponsors Frequent Constipation? ExclusivesWhat Does Psoriasis Look Like?

How to Prevent Muscle Cramps

Blood Clot? Know the Signs and Symptoms

Are You Getting Enough Vitamin D?

#sp_ft_rdr h3 {font-size: 200%;} Health Solutions From Our Sponsors Controlling Heart DiseaseAllergy ReliefLactose Intolerant?IBS-C Symptoms?Brush, Floss & RinseCare for Aortic Stenosis?Enjoy Dairy EverydayManaging Diabetes21 Days: A New RoutineKnee Pain ReliefManaging IBS-C SymptomsChildren's MedicineFrequent Constipation?Aortic Valve Stenosis?Replacing Milk Health Categories:Slideshow PicturesDiseases & ConditionsSymptoms & SignsProcedures & TestsMedicationsHealthy LivingVitamins & SupplementsImage CollectionQuizzesMedTerms DictionaryPet HealthPopular Health Centers:AllergiesArthritisBlood PressureCancerChronic PainCold & FluDepressionDiabetesDigestionHealth & LivingHealthy KidsHearing & EarHeartHIV/AIDSInfectious DiseaseMen's HealthMental HealthNeurologyPregnancySexual HealthSkinThyroidWomen's Health More...MedicineNet:Privacy PolicyContact UsSite MapWebMD CorporateWebMDMedscapeMedscape ReferenceeMedicineHealthRxListBootsWebMDMedscape FranceMedscape Germany Follow Us On:FacebookTwitterGoogle+RSSAd Choices ©1996-2015 MedicineNet, Inc. All rights reserved.Terms of Use.
MedicineNet does not provide medical advice, diagnosis or treatment.See additional information..continue{text-decoration:none!important;font-weight:700;white-space:nowrap}

Safeguard your future and embrace a healthy lifestyle with these top tips and expert advice

There’s no question that exercise – at any age – is the backbone to good health. Past the age of 50, our bodies go through biological changes - from hormonal fluctuations and a reduced metabolic rate to an increased risk of high cholesterol, hypertension and diabetes – that can affect wellbeing and physical ability. But it’s not all doom and gloom. There are countless ways you can safeguard your health and fitness with a nutritious diet and active lifestyle. So, whether you want to embrace your fitness for the first time in years, or you’re already a health-conscious hero, here’s how to maintain your health and fitness as you get older…

EXERCISE IS THE BEST MEDICINE

There are loads of reasons – almost too many to mention – why you should be cranking up the workout hours and getting that heart rate up. Here are just a select few…

It prevents risk of mortality: A recent study from the Queensland University of Technology even found that women,​ over the age of 50, would benefit beingprescribed moderate to intense exercise for both their physical and mental health, and to reduce risk of death.

It cuts stroke risk: Warding off the risk of a stroke might be as easy as taking part in moderate to intense exercise - think brisk walking or a game of tennis! The findings, from the American Heart Association, also suggest that exercise helps to offset some of the increased stroke risk in women taking post-menopausal hormone therapy. 

It keeps you young: Put down those lotions and potions. Scientists at King’s College London, recently recruited 120 men and women who regularly cycle, to do a number of physical and cognitive tests. The researchers pitted these results against each other and ‘normal’ benchmarks of ageing. Unsurprisingly, on almost ALL measures, the cyclists scored younger than their actual age on balance, reflexes, metabolic health and memory.

It keeps you balanced: Purposeful and repetitive physical activity as you get older reduces your fear of falling, by improving your strength, gait, balance and mood says a study in the US National Library of Medicine. 

It makes you happy: Although this applies to pretty much all ages, specific studies highlight the importance of working out for emotional wellbeing as you get older. Research from the Journal of Aging and Physical Activity suggests it’s a significant mood booster!

 

HOW TO WORK IT OUT

It’s never too late to start reaping the benefits of regular exercise.

‘Age should not be a limiting factor,’ says personal trainer and fitness expert Ollie Frost. ‘Regular physical exercise has many beneficial health benefits. It will help protect muscle mass, prevent potential muscle loss and will defend the mind against depression and even dementia.’

Think aerobics: ‘Aerobic activity such as walking, jogging, swimming and cycling are perfect. The given activity should last for 10 minutes up to three times a week to achieve the greatest benefits,’ says Frost. ‘Include resistance-based training into your training week. For at least two days a week, incorporate multi-joint exercises - think push-ups, squats and lunges - these exercises should consist of three sets of ten repetitions. Resistance-based training will help improve overall balance and co-ordination and help prevent loss of bone and muscle tissue.’

Stretch it out: While aerobic and resistance training should make up the majority of the your exercise week, stretching is a great way to help prolong the gains made from exercise, help prevent soreness and aid recovery, adds Frost. ‘Focus areas should be ankles, hips and thoracic mobility,’ he says. ‘Spend up to five minutes on each area.’

Stay safe: ‘Taking precaution is essential,’ says Frost. ‘Don’t push beyond your limits and capabilities, as you put yourself at risk of injury. Doing high-intensity aerobic and resistance-based training when you’ve taken time out from exercise is a poor decision. Your activity plan should be suitable for you, so consult a practitioner if you are suffering from any chronic conditions. Your overall activity level and intensity should progress slowly over time but stay patient with slower progress because safety is the most important aspect! Take extra care with – or maybe avoid – exercises such as explosive jumping, skipping, heavy weight lifting and sprinting,’ he says. 

Keep swimming: We know that a loss of balance often comes with old age but anything you can do to keep falls bay is surely a good thing. Research from Australia discovered that regular swimming means you’re 33 per cent less likely to fall. Just maybe keep those dive bombs to a minimum…

Step it up: One in eight women die of heart disease every year in the UK, according to the Heart Research Institute UK. But don’t fret, brisk walking has recently been found to be key for a healthier heart. You can lower your risk of heart disease by eight per cent by taking just an extra 2000 steps each day, reports the Lancet journal. 

Active benefits: As well as swimming and walking, many other activities have benefits for an older body. For more information on how to find the activity to fit your lifestyle head to premierbathrooms.co.uk/exercise-activities-older-people to learn how everything from yoga to dance can keep you feeling fit and fabulous.

 

DIET DOS AND DON’TS

Avoid deficiencies: Older women can have lower levels of vitamin D, calcium, B vitamins and minerals such as magnesium and zinc. So upping your intake of foods containing these nutrients, or taking supplements, is a good idea. ‘As you get older, you need to up your intake of calcium to support bones, eat more oily fish for vitamin D and joints, and possibly consider soy products to help over come menopausal problems,’ explains nutritionist Mike Wakeman. ‘Up your fruit and vegetable intake to maintain high intakes of B vitamins, which will help provide energy and, remember, as we get older the amount of food we eat calorie-wise tends to decrease, but we still need to maintain the same level of important nutrients as ever. It’s important to eat meat as well, as most meats are rich in vitamin B12 which we tend to become deficient in as we age.’ 

Your daily diet: Stick to wholesome balanced meals using fresh, unprocessed ingredients. ‘For breakfast try a low GI start to the day with porridge; have a light lunch of salad greens with Mediterranean vegetables dressed with olive oil, smoked mackerel and couscous, and a dinner of a healthy serving of green vegetables, with carrots, steamed potatoes and chicken,’ suggests Wakeman. ‘Although you might not feel like drinking fluids as you get older, it's very important to stay hydrated,’ he adds. Also consider vegetable smoothies with superfood ingredients, for an easy way to get added nutrients. Wakeman suggests trying supplements, such as Nature's Way Alive 50+ for women (£8.99 for 30 tablets; feelaliveuk.com). It’s a new, high quality multi-vitamin and multi-mineral specially balanced for Women 50+ to help with energy, bones, immunity, hormone balance and hair and skin. It contains a unique blend of fruits and vegetable extracts to top up your daily needs. Alternatively, Vitano Woman (£4.50; schwabepharma.co.uk) contains Magnesium, Zinc, Vitamins B2 & B12, Iton, Creatine and Ginseng.

Avoid: Processed foods and foods containing high-GI carbs and sugar, such as cakes, biscuits and sugary drinks.