Metabolic Syndrome is a cluster of cardiometabolic risk factors associated with increased risk of chronic diseases including cancer, diabetes, and heart disease. In order to be diagnosed with Metabolic Syndrome you need to have 3 of the following components: elevated waist circumference, high blood pressure, elevated triglycerides, reduced HDL cholesterol, or elevated fasting glucose. According to the International Diabetes Federation and National Cholesterol Education Program there are approximately 30% of American adults that meet criteria for Metabolic Syndrome.
For persons diagnosed with Metabolic Syndrome it is important that measures be taken to prevent the progression to a chronic disease, and this may mean an aggressive lifestyle modification focusing on weight reduction and increasing physical activity.
Exercise is a key component in reducing the risk for Metabolic Syndrome. Regular physical activity has been shown to increase our bodies anti-inflammatory response, reduce insulin resistance, improve glucose utilization, and increase fat metabolism.
Studies have shown that 150 minutes per week of moderate to high intensity aerobic exercises (depending on your current fitness level) can decrease your risk of metabolic syndrome. This could include:
-brisk walking
-hiking
-biking
-dancing
-running
-interval training
The combination of adding resistance training twice per week to your aerobic exercise program decreases your risk by an additional 5-10%. This could include:
-Weight training with dumbbells, kettle bells, weight machines
-Bodyweight exercises (squats, lunges, planks etc)
Here at Radect we understand adding exercise to your busy life is not easy and we want to help you find ways to reduce your chronic disease risk. Our ambassadors can help guide you to exercise programs that fit your fitness level and preferences. Come check us out today.
Rochell Paulson PT, RYT at Radect Health