How increased fitness level can fight metabolic syndrome

fitness senior woman smilingIn case you have never heard about metabolic syndrome, it is a combination of medical disorders that, taken together, increase a person’s risk of developing diabetes and cardiovascular diseases. A lot of people are affected by the metabolic syndrome, especially in countries where the number of overweight people is quite high.

Some of the symptoms include:

  • insulin resistance
  • high blood pressure
  • elevated levels of uric acid
  • being overweight with fat deposits mainly around the waist
  • high cholesterol (triglycerides)


Recent studies by the Journal of the American Heart Association proved that one of the best ways to decrease the risk of developing the metabolic syndrome is to perform moderate to higher levels of cardio fitness on a day-to-day basis. One of the simplest cardio exercises that anybody can perform is a 30 minutes walking 5 days a week. This is the absolute minimum if you want to enjoy a moderate level of cadriorespiratory fitness in your life and keep away heart problems and diabetes.

Keep in mind that regular cardio training can lower the risk of metabolic syndrome even in people who are predisposed to develop this condition. Basically, the more vigorous the exercise, the higher your benefits will be. Walking is good for you if you don’t want to try very hard. However, swimming, jogging, biking or hiking are much better if you can do them, because your heart gets used to work harder and builds up endurance. Exercising also lowers your cholesterol levels and helps burn fat.


This study by the prestigious magazine showed us that men who chose brisk walks had 26% less chance of developing the metabolic syndrome, while men who were highly fit had lowered their chances of developing the syndrome by more than 50%! For women it was 20% and 63%. As you can see now, even if you just go for a 30-minute walk for 5 days a week, it will give you a better chance against the metabolic syndrome.

Change your lifestyle

Changing your lifestyle is the main treatment for the metabolic syndrome, any doctor will tell you that. You need to take out unhealthy foods from the regular intake, and put more physical activity into your daily schedule. Keep in mind that some drugs may be used for a separate treatment of the conditions that make up the metabolic syndrome, but we always advise people on caloric restriction and physical activity, as it is a universal advice when it comes to the overall treatment of the metabolic syndrome.


Promoting high levels of cardiorespiratory fitness by means of frequent exercising among the members of a sedentary population is one of the best preventive strategies for dealing with the metabolic syndrome.

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