Are you confused with how your cholesterol is not being how they’re supposed to be? Well, maybe it’s time for you to be active and incorporate a workout strategy for you to be healthy again.
There are different kinds of workouts that can be performed regularly to protect the heart’s cholesterol levels and drop harmful triglyceride levels, according to a professor of medicine in the University of Colorado School of Medicine in Aurora, Robert H. Eckel. When you lose fat and build muscle, numbers will definitely improve.
With that being said, here are some exercise tips that can lower down your cholesterol levels.
How does exercise help lower cholesterol levels?
Fortunately, there are three main doctors that can monitor the cholesterol levels of your body: HDL, LDL, and triglycerides.
Exercise has the biggest influence on triglycerides by lowering them, and on HDL, the “good” cholesterol by increasing it.
Although exercise doesn’t have a huge impact on LDL, the “bad” cholesterol, can still be lowered with dietary changes and weight loss.
It’s important that you check with your doctor to try an exercise program that’s new to you. You must not engage in any activity that makes your chest painful, cause intense shortness of breath and lightheadedness. Immediately discontinue if you experience these symptoms.
Here are some suggested exercises that can help decrease your cholesterol levels:
1. Brief run or jog
Are your joints still in good shape? Do you enjoy jogging? If yes, then you’re in luck! Just doing an easy jog for a few miles is more beneficial for lowering cholesterol than doing a fast sprint around the block. And you will also see better improvements in your blood pressure.
2. Brisk walking
If you hate running or jogging, walking is also one of your choices. Walking has been a subject of debate whether it’s also as good as running. Plus, when we get older, walking is one of the best exercises to protect joint health.
According to research in the journal Arteriosclerosis, Thrombosis, and Vascular Biology, they’ve found out that the amount of exercise is what really matters and not the type when they’ve compared runners to walkers.
3. Ditch the car and bike instead
Cycling also uses up the same energy as jogging, and it’s easier for the joints. People who get older can benefit from cycling since knees and hips are prone to arthritis, and we all have to watch out for them.
Many people today choose to bike to work due to the decrease in transportation during the pandemic. Those who bike to work were less likely to have high cholesterol than those who didn’t.
4. Swim some laps at the pool
Swimming is known to be the most joint-saving aerobic exercise you can perform. According to a 2010 research, they’ve compared swimming with walking in women ages 50 to 70 years old. They’ve discovered that swimming enhances body fat distribution, body weight, and LDL cholesterol are better than those who are walking.
Researchers also examined the beneficial impact of swimming in men and found out that swimmers had a 53 to 50 to 49 per cent lower risk of dying from any cause than men who were walkers, runners, or sedentary, according to the International Journal of Aquatic Research and Education.
5. Lift several weights
From what we’ve been discussing so far, aerobic exercise is the kind of exercise that’s usually advised for lessening the risk of getting heart disease.
Furthermore, there is also research that claims how resistance training is also beneficial for those who suffer a high cholesterol level. According to the journal Atherosclerosis, they’ve found out that people who’ve performed resistance training were able to take LDL out there from their bloodstream quicker than those who didn’t.
So, if you wish to protect your cardiovascular health, it’s time to use the gym equipment you have at home. According to the BMC Public HealthTrusted Source, scientists have found out that doing both aerobic and resistance training can help you to lose more fat and weight than either of these alone. Combining these two types of exercise can improve your cardiovascular fitness.
And if you’re worrying that you’re too old for weight lifting already, you’re wrong about it. This type of exercise can actually help people of any age. From the published study of The Journals of Gerontology, women who were in their 70-87 years had immensely lower LDL cholesterol and total cholesterol levels compared to those who didn’t when they’ve participated in a resistance-training program for almost 11 weeks
6. Do some yoga poses
Yoga may sound like it’s out of place in our list but doesn’t it mostly involve stretching? Many studies have already proven how yoga can reduce the risk of heart disease, and directly affect cholesterol levels in some cases.
According to the large study made by the European Journal of Preventive Cardiology, those who have practised yoga daily were seen to have significant improvement in their HDL cholesterol, LDL cholesterol, and blood pressure over those who didn’t even exercise.