Carolyn Booth

December 5th 2014

NUTR 439 Consumer Paper

How can exercise improve blood lipid profiles?

Exercise and fat
Many people learn that exercise strengthens muscles and bones and helps with
weight loss. But, what other benefits does exercise have for life-long health? Exercise
provides benefits through changing the amount of lipids (fats) in the blood stream. 1, 3, 4
Total fat (also known as total cholesterol) in the blood stream generally lowers with
exercise. The body slowly uses fat as fuel during exercise and becomes better at
managing the fats flowing in the blood stream. Less fat means fewer blockages in the
blood stream so nutrients can travel to hard-working parts of the body that need energy.

What is a blood lipid profile?

Different types of fat travel through the blood stream in tubes called arteries.
Each type of fat has specific functions. High-density lipids (HDLs) pick up smaller lipids
and shuttle them to the liver for
making fuel.2 These HDLs get
heavier as they collect lipids,
and are nick-named the good
blood lipids since they clear fat
out of blood.
The contrasting, so-called bad lipids are smaller pieces of fat that more likely get
caught and clog the blood stream. Smaller fats are called low-density lipids (LDLs) and
also very-low-density lipids (VLDLs). These small fats attach to HDL shuttles for

Carolyn Booth
December 5th 2014
NUTR 439 Consumer Paper
transport to the liver to turn into fuel. If too many small fat particles build-up blockages
may form and prevent blood flow from getting to needed places. These blockages are
related to strokes and heart attacks. If clogs continue to build up and make blockages in
the blood stream it is called cardiovascular disease.

What kind of exercise is the best?

Exercise falls in two main categories: aerobic and anaerobic. These terms mean
with oxygen and without oxygen respectively. Aerobic (with oxygen) activities include
running, swimming, or dancing. Meanwhile, some anaerobic activities are weight-lifting
or sprinting. Anaerobic exercises are typically of high intensity but short duration
because the body cannot last long without oxygen. But, most exercise is aerobic,
needing deep breathing to fully fuel your muscles.
Turns out aerobic exercise greatly improves blood lipid profiles compared to
anaerobic exercise.4 Comparing water

versus

land exercise showed the low-impact,

but

high-aerobic aspects of water exercise

as better for blood lipid profiles than land
exercises.5 Low-impact water work-outs
soothe achy joints and suit physical
limitations from age or injury.
Another study looking at multi-component exercise (both aerobic and anaerobic
exercise) found improved blood lipid profiles compared to solely aerobic exercise. 1
Strengthening from anaerobic activities improves blood lipid profiles by supporting and

Carolyn Booth
December 5th 2014
NUTR 439 Consumer Paper
building strong blood vessels. A strong cardiovascular system encourages lipid shuttles
to more quickly remove fat and clear the way for nutrient supply to hard-working
muscles.

General suggestions
Most adult studies suggest doing 60 minutes of aerobic exercise at least five
times per week from moderate to vigorous intensity. When working at this intensity
talking should be possible, but difficult. Elderly populations are suggested to exercise 60
minutes three times per week; children and young adult suggestions are to exercise 60
minutes or more every day.

Make exercise fun!

Do a mix of activities to stretch and strengthen your body. Exercise with friends
or in groups to make working out more enjoyable. Gyms provide a variety of equipment
to explore how your body likes to move. Also, trained individuals are readily available to
offer guidance for safe work-outs. Playing games or sports disguises exercise as lighthearted fun too. Focus on what your body feels and take your time to build balance and
strength.
References:
1)
Carvalho J, Marques E, Ascenso A, Magalhes J, Marques F, Mota J.
Multicomponent exercise program improves blood lipid profile and antioxidant capacity
in older women. Archives of Getontology and Geriatrics. 2010;51:1-5

Carolyn Booth
December 5th 2014
NUTR 439 Consumer Paper
2)
Gordon LA, Morrison EY, Mcgrowder DA, et al. Effect of exercise therapy on lipid
profile and oxidative stress indicators in patients with type 2 diabetes. BMC
Complement Altern Med. 2008;8(1):21.
3)
Halverstadt A, Phares DA, Wilund KR, Goldberg AP, Hagberg JM. Endurance
exercise training raises high-density lipoprotein cholesterol and lowers small low-density
lipoprotein and very low-density lipoprotein independent of body fat phenotypes in older
men and women. Meta Clin Experimental. 2007;56:444-450.
4)
Kokkinos P, Myers J. Exercise and physical activity: clinical outcomes and
applications. Circulation. 2010;122(16):1637-48.
5)
Volaklis KA, Spassis ATh, Tokmakidis SP. Land versus water exercise in patients
with coronary artery disease: effects on body composition, blood lipids, and physical
fitness. AHJ. 2007;29(6):560.e1-e6.

Picture sources:
Fat blockage in artery. http://surgery.med.miami.edu/images/CAD.gif
Yoga ladies. http://t1.ftcdn.net/jpg/00/17/94/38/400_F_17943899_RkzeXVM2rX
jpSxjKgO373rjg AC9S7jbO.jpg

The purpose of this assignment was to practice clearly communicating

simply-worded explanations for health recommendations; providing scientific
information that can be understood by the general public.