Obese people are prone to breaking the surface of cervical sterol. In addition to having to control diet, it is necessary to relax pressure and lower blood lipids through appropriate exercise. More aerobic exercise is indispensable to effectively expand pressure, reduce weight, and eliminate the difficulties of high cervical sterol.
People with high calcisterol have established good and long-term exercise habits before drug treatment, which is also the best way to effectively control calcisterol. Huang Liqing, the attending physician of the Family Medicine Department of Mackay Hospital, suggested that developing a regular exercise habit can not only relieve stress, improve calcification, and reduce weight, and bid farewell to the days of soda potatoes.
Enjoy 30 minutes a day, lowering calcium sterol and the three highs
A survey statistics show that 54% of Chinese people exercise less than an hour a week, but if they can exercise for 30 minutes a day, 41% to 48% will improve blood lipids, and exercise can also relieve stress and make people feel happy. Some studies have also shown that continuous aerobic exercise for 3 months can reduce total sterol by 9% and triglyceride by 15%.
"Take movement a happy thing!" said Huang Liqing. According to research from Finland and the United States, regardless of any sports type, as long as you can maintain an average of 30 minutes per day, at least 5 days a week, that is, a fixed exercise time of up to 150 minutes per week, can effectively reduce the three highs (hypertension, hyperglycemia, and hyperlipidemia).
Exercise can improve the concentration of fat in blood, reduce triglycerides, and increase caustic sterol. For every 1 mg (mg) of high-density caustic sterol, women can reduce the risk of heart disease by 3%, and men can reduce the risk of heart disease by about 2%.
Choose suitable aerobic sports and persist in the sports, you can choose suitable sports methods based on your personal energy and interests. Each type of exercise is divided into three levels: light, moderate and severe according to its strength. If you find one that can be loaded and can last longer, this type of exercise can effectively increase the body's good sterol.
▌Little exercise: simple family affairs, slow walks (on average 2 to 3 kilometers per hour), and plant flowers and plants.
▌Moderate sports: Based on the physical movement of the major festivals, it is necessary to walk briskly (on average 5 kilometers per hour), dance, climb stairs (graduate), and non-competitive ball sports.
▌Severe exercise: sports that consume more energy, such as jogging (on average 7 to 8 kilometers per hour).
The above light, moderate and severe movements are all aerobic exercises, especially walking or brisk walking, which are both economical and simple entry-level movements. Huang Liqing said that in addition to increasing the body's oxygen consumption, it can also increase the body's good sterol, so that the slurry in the vascular plaque can be re-received on its own and reduce the storage of fat. When middle-aged and elderly people are moving, they should pay special attention to whether they can "speak smoothly" to measure the strength of the movement and whether it exceeds the physical energy range.