How does aerobic exercise scientifically lower blood lipids? Research data reveals its key mechanisms.

Regular aerobic exercise is recommended: Many people aspire to lose weight for health, beauty, and longevity. Numerous studies have demonstrated that obesity has become a hidden killer affecting modern health. Obesity not only impacts appearance but also damages the body, triggering a series of cardiovascular diseases such as hypertension, hyperlipidemia, coronary heart disease, and diabetes.

Past experience has shown that exercise, especially aerobic exercise, combined with appropriate dietary control, can effectively control weight, achieving the effects of lowering blood lipids and weight loss. Recent experimental results also confirm this.

A mouse experiment combating atherosclerosis: This experiment investigated the molecular mechanism of aerobic exercise for fat reduction. Professor Chen Jidi and her graduate students at the Institute of Sports Medicine, Peking University Third Hospital, conducted the experiment using mice with high blood lipid levels. They subjected these mice to daily aerobic exercise (swimming and running). After 6 to 8 weeks, they found that the mice's blood lipid levels significantly decreased, high-density lipoprotein cholesterol levels significantly increased, and the formation of atherosclerotic plaques was significantly inhibited.

High-density lipoprotein (HDL), commonly known as "good" cholesterol, is a protein that has been converted to fatty acids. Professor Chen's experiments have shown that aerobic exercise lowers blood lipids because it increases the gene expression level of the HDL receptor, leading to a decrease in low-density lipoprotein (LDL, commonly known as "bad" cholesterol) levels and an increase in HDL levels, thus promoting fat metabolism.

Exercise increases the body's energy expenditure. Walking, running, or swimming consumes several to tens of times more energy than sitting. Research data shows that when physical activity reaches 239 kcal per day or 1313 to 1673 kcal per week, without additional meals or calorie intake after exercise, weight loss and fat reduction will occur.

While all forms of exercise burn energy, aerobic exercise is the most effective. The energy consumed during exercise is supplied by the oxidation of stored glucose and fat. Experiments have shown that compared to other forms of exercise, moderate-intensity aerobic exercise burns the most fat.

Long-term moderate- or low-intensity exercise undoubtedly brings numerous health benefits: increased lung capacity, control of high blood pressure (can lower systolic blood pressure by about 10 mmHg), regulation of fat metabolism, and prevention of arteriosclerosis.

Exercise also helps prevent diabetes: exercise strengthens lipid and glucose metabolism in bones and muscles, stabilizing blood sugar and insulin levels. It is currently recognized that people who exercise regularly have a 20% lower risk of developing diabetes with age than those who do not. Diabetic patients can choose moderate-intensity exercises such as Tai Chi, walking, jogging, swimming, mountain climbing, and cycling, depending on their condition and interests. Exercise should ideally be done after meals, three times a week.

Osteoporosis is another chronic disease threatening health, and exercise can increase bone density, improving the quality of life for older adults.

The most effective and economical form of exercise is scientific aerobic exercise. Aerobic exercise refers to continuous, repeated activity at a certain intensity within a specific time frame, gradually increasing the heart rate to a prescribed maximum range. Simply put, aerobic exercise is essentially repeated low-to-moderate intensity exercise, such as running, walking, hiking, and skipping rope. Trainees can choose according to their own condition and interests.

At the beginning of exercise, energy mainly comes from the breakdown of blood sugar; it's only in the later stages of exercise that the body begins to utilize the oxidation of fat. Therefore, the optimal amount of activity to achieve fitness and disease prevention effects is 30 to 60 minutes of moderate-intensity activity daily, burning approximately 150 to 400 kilocalories. This amount of exercise can be divided into three sessions of about 10 minutes each.