Atherosclerosis
is the hardening of arteries. As plaque builds up, it begins blocking blood
flow. Clogged arteries may lead to potentially lethal consequences. Exercise can potentially prevent
atherosclerosis and reduce the likelihood of clogged arteries. Exercise promotes nitric oxide production in
the blood, that promotes circulation.
The
problem is: individuals lack the motivation, or time to commit to a regular basis
exercise routine. However, a brief
cardiovascular exercise a few times a week can make a world of difference
compare to that of no exercise.
Nevertheless,
I understand that not everyone can put aside 30 minutes to 1 hour exclusively
for time to exercise daily. But it is better to put in 10 to 15 minutes at
least 2 or 3 times a week, the more the better, than it is to not do any
exercise.
As an individual who has always struggled with
my own weight, I understand how the first few days, or even the first week, is
hard on the body when you begin exercising. The body has a set point, or the level of activity
it is accustomed. Once the body is out
of this comfort zone, it will feel tired at first since you are not used to the
increased level of activity. However, after continued exercise and increased
level of activity, the body will raise that set point to a higher level. Which
is also why when the same person working out the same routine over a prolonged
period of time will not receive the same effect after continued use. Instead
they are required to do an extra few repetitions or increase the weights to
further increase their effectiveness when they exercise.
On
a personal level, I started a program called Insanity. By no means am I paid to
advertise their product, but I became of fan of it due my progress. Before I
began the program I was at the peak of my highest body weight at 175 pounds at 5 feet 3 inches. We all have
those days where our weight goes up and down so the numbers are subjective. The
program is marketed 60 days of the Insanity. It is actually about 54 days
excluding the one day a week day off, or 63 days total if you count everything.
I managed to lose about 15-20 pounds along with 2-3 inches off my waist. It was hard at first, but now it has become
fun and even addictive.
Conversely,
I am not trying to advertise that you should run out there and grab an exercise
program, it may not be right for you. Everyone
has their own level of fitness and should go on their own pace. If a long-term
exercise program is not right for you, simply pick up a routine and stick to
it.
Ø Jogging
Ø Swimming
Ø Yoga
Ø Walking
Ø Jump Rope
Ø Weight training
In
a study from the journal of "Experimental and Clinical Cardiology",
researchers study on the effects of exercise on the development of
atherosclerosis. Researchers have found that "mild to moderate exercise training protects against
experimental atherosclerosis" in mice. Mice with exercise had a
significant reduced risk of heart-relate disease than compared to mice with no
exercise. Therefore, it is crucial to squeeze in any little bit or exercise you
can before it is too late. Personally, I attempt to do a few push-ups before bed or when I wake up in case I have a busy day and forget to do a longer exercise during the day. Some exercise is always better than no exercise.
References:
1.
Froelicher VF. Animal
studies of effect of chronic exercise on the heart and atherosclerosis: A
review.Am Heart J. 1972;84:496–506.
2.
Kramsch DM, Aspen AJ,
Abramowitz BM, Kreimendahl T, Hood WB., Jr Reduction of coronary
atherosclerosis by moderate conditioning exercise in monkeys on an atherogenic
diet. N Engl J Med.1981;305:1483–9.
3.
Shephard RJ, Balady GJ.
Exercise as cardiovascular therapy. Circulation. 1999;99:963–72.
4.
Steinberg D,
Parthasarathy S, Carew TE, Khoo JC, Witztum JL. Beyond cholesterol.
Modifications of low-density lipoprotein that increase its atherogenicity. N
Engl J Med. 1989;320:915–24.
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