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Stretching Exercise for Elevated Blood Triglycerides
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Lowering High Triglycerides With Flexibility Exercise
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In adults, increased blood triglycerides are almost always a sign of lack of physical activity.
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Elevated blood triglycerides, as a part of lipid management, has become a major medical problem. This website is intended to allow you to become an informed patient who can manage your own care, ask the right questions, insist on adequate management and information, and seek an optimal outcome for yourself. Perhaps it will even help the health professionals who are giving care to better understand and, hopefully, incorporate into their practice the nutritional approach to high blood triglycerides.
Please note that this website is not intended for “most people”. It is written for those who want to stand out in self-health care. If you are such a person, we strongly advise that you give serious thought to all of the suggestions about how to improve you blood lipid profile, triglycerides in particular. If you are tempted to think the suggestions are too complicated or too simplistic, or biased, we assure you they are not.
For adults, increased levels of blood triglycerides are almost always a sign of insufficient exercise. In the American Association for Clinical Chemistry, there was an article on the role of exercise and its impact on health and well being:
"Exercise is especially helpful in lowering triglycerides and raising HDL-"good" cholesterol, which tends to decrease when triglycerides increase. (Exercise also helps diabetics minimize their need for insulin). The metabolic changes occuring with exercise reflect better utilization of energy by body tissues."
By incorporating stretching (flexibility) exercise into their daily life, many of our clients and customers have been able to lower their blood triglyceride levels.
In our clinical experience, regular stretching - when done correctly - is able to
- increase the insulin sensitivity of the body’s tissues and
- improve the bodily metabolism of blood sugar and carbohydrates.
Stretching is an example of an anaerobic exercise - as opposed to aerobics, that is walking, jogging, running, swimming, etc. As an important link between the sedentary life and the active life, it
- keeps the muscles supple
- prepares you for movement, and
- helps you make the daily transition from inactivity to activity without undue strain.
Stretching may prevent common injuries such as knee problems from running and sore shoulder or elbows from tennis.
When done correctly, stretching is an easy, simple and painless way of getting ready for movement. You will find it enjoyable and easy to do.
Stretching feels good. You do not have to push limits or attempt to go further each day. The key here is regularity and relaxation. The object is to reduce muscular tension, thereby promoting freer movement.
Stretching is stress-free, peaceful, and noncompetitive. The subtle, invigorating feeling of stretching allows you to get in touch with your muscles - and your body.
Stretching is also completely adjustable. You do not have to conform to any unyielding discipline; it gives you the freedom to
- be yourself and
- enjoy being yourself.
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An Excellent Flexibility Exercise
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As an excellent flexibility exercise, stretching is a perfect way to improve your
- posture
- gait
- coordination
- balance.
Stretching definitely will help you
- reduce stress
- eliminate pain, including low-back pain (the fifth most common complaint in a visit to a physician; after hypertension, pregnancy, general check-ups, and colds)
- strengthen synergistic muscle groups
- encourage a full range of motion in the body.
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Stretching should be part of your daily life as it relaxes your mind and tunes up your body. It can be fun!
You will find that regular stretching will:
- reduce muscle tension and make the body feel more relaxed
- maintain your current level of flexibility, so as time passes you do not become stiffer and stiffer
- loosen the mind’s control of the body, so that the body moves for “its own sake” rather than for competition or ego
- make you feel good, and
- improve your blood lipids (fats) profile.
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Everyone can learn to stretch, regardless of age or flexibility. However, it is suitable specially for those who have little or no experience with exercise and find even moderate aerobic exercise unrewarding or - boring!
Stretching exercise is a perfect system for those who want to experience the benefits of gentle physical movement effectively and safely.
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Stretching exercise requires no special clothing or gear and is suitable for those who don't identify themselves as 'exercisers'.
Stretching can be done anywhere any time you feel like it, for example:
- in the morning before the start of the day
- at work to release nervous tension
- after sitting or standing for a long time
- when you feel stiff
- during the day, when watching TV, listening to music, reading, or sitting and talking.
However, for therapeutic purposes, stretching exercise should be done daily or at least three to four times per week. Static stretches need to be held 10 to 15 seconds to the point of mild discomfort, and repeated three to four times per muscle group.
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Stretching is easy to learn. But there is a right way and a wrong way to stretch. Unfortunately, the latter one is practiced by many people.
The wrong way to stretch - it can actually do more harm than good - is to bounce up and down or stretch to the point of pain.
The right way to stretch is to stretch with your attention focused on the muscles being stretched in a relaxed and sustained manner.
The following rules will help you maintain and/or increase your flexibility - and improve your blood lipids (fats) profile:
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#1.
Stretch slowly without bouncing, breathing slowly, deeply and rhythmically.
#2.
Be relaxed while you concetrate on the area being stretched.
#3.
Stretch to where you feel a slight easy stretch. Hold this feeling to 10-15 seconds. As you hold this stretch, the feeling of tension should diminish. If it doesn't, just ease off slightly into a more comfortable easy stretch.
#4.
After holding the easy stretch, move a fraction of an inch further into the stretch until you feel mild tension again. Hold this stretch for 10-15 seconds. This feeling of stretch tension should also slightly diminish or stay the same. If the tension increases or becomes painfull, you are overstretching. Ease off a bit to a comfortable easy stretch.
#5.
Don't worry about how far you can stretch. Hold only stretch tensions that feel good for you.
PLEASE NOTE:
You don’t need to be an athlete. But you do need to take stretching slowly, especially in the beginning. When you start easily you will give your body and mind time to adjust. When you are stretching regularly, you will learn to enjoy movement. There is no way to get into shape in a day.
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Stretching Exercise on Videotape & DVD
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Many clients in our practice have found one particular flexibility exercise extremely helpful in lowering their high blood triglycerides:
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Stretching for Everyday Health and Fitness
>> Experience the Benefits of Flexibility Exercise <<
Featuring Bob Anderson
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“Stretching Exercise” videotape or DVD, recorded by a stretching authority, provides clear, step-by-step 60-minute instructions that will lead you through easy to do stretches for
- the neck and back
- the legs, groin, hips and feet
- the upper body.
The whole well-balanced stretching program concludes with a 14-minute overall Everyday Stretches, a daily routine - consisting of 27 stretches - that can be followed for everyday health and fitness, or for specific sports or activities.
Enclosed is a card of the Everyday Stretches routine illustrated; a handy visual aid to take with you anywhere so that you can do this daily routine when you're not at home.
Appropriate for people of all ages and interests, “Stretching Exercise" will help you:
- reduce your back pain
- perform better
- reduce stiffness
- prevent injuries
- look and feel better
- learn the feeling of a good stretch
- reduce your levels of blood lipids
- improve your cardiovascular health
At Full of Health, we are sure that this excellent flexibility exercise will do as much for you as it has done for our clients and customers. If other people have benefited from ‘Stretching’ you can benefit as well.
PLEASE NOTE:
At Full of Health, we recommend STRETCHING Exercise because we find it the most beneficial to your lipid health in its category.
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- (fax) + 705. 876. 8592 (Canada)
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It is our clinical experience that gentle aerobic exercise and stress reduction - if done regularly - have a strong lowering effect on elevated blood triglyceride levels; for full health benetifs, it can be combined with stretching (anaerobic) exercise.
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Enter the “Zone” While Exercising
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Whether you are seeking to
- enter the "zone" described by top atheletes while exercising or working out
- more effectively organize your life
- increase your chances for top success at work or school
- enhance your creative output - or
- expand your mental functioning for any reason –
the Focus CD Audio Program can really help you.
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Due to popular demand, our complete, clinically proven triglyceride-reduction program is now available in a book authored by Andrew Mierzejewski, RHN, MA an accomplished registered holistic nutritionist and president of Full of Health
We are so proud to be offering an expanded second edition of this comprehensive source of practical information, answering all questions and concerns you might have about the role triglyceride play in our health and the natural means of controlling them.
Some of the important insights on lowering triglycerides you'll learn from this book include:
- Health risks marked by high blood triglycerides
- Right (and wrong) foods to fight and prevent elevated blood triglycerides
- Effects of high carbohydrate diet on the triglycerides synthesis and metabolism
- Standard medical treatments and prescription drugs for elevated blood triglycerides
- Simple lifestyle changes you should make to optimize your blood lipid profile
- The single most important supplement you can take that should be a regular part of your diet as it will greatly reduce your blood triglycerides
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Exercise: Common Myths and Absolute Truths
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- Myth: Exercise does hurt.
Truth: On the contrary, when done properly it is comfortable and can help to prevent pain.
- Myth: Exercise takes hours and you have to work out every day.
Truth: On the contrary, when done properly and at the right intensity, aerobic exercise can be effective in as little as 10-15 minutes, and resistance movement can be effective in an even shorter time (2-3 minutes). Exercising the right way three to four days a week will notably improve your health and fitness levels.
- Myth: Exercise has to be performed in a gym or with extensive home exercise equipment.
Truth: On the contrary, your home, neighborhood, backyard and some simple tools -- dumbbells or hand or leg weights -- are all you need to develop an effective, full-body movement routine to
- reduce body fat
- improve your blood lipid (triglyceride and cholesterol) and sugar profile
- improve the cardiovascular system
- develop tone and strengthen muscles.
- Myth: Exercise is for only young, healthy people and “muscleheads.”
Truth: On the contrary, exercise is essential for every kind or type of person. Not only can it be performed at any age, a steady exercise can even slow down or reverse the aging process.
- Myth: Exercise is only for people who want big muscles or want to look good in a bikini.
Truth: On the contrary, exercise is for everybody as it is about survival!
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