One of the best things you can do to lower “bad” (LDL) cholesterol, boost “good” (HDL) cholesterol, and lessen your risk of heart disease is to exercise regularly.
There are numerous fitness regimens available. Although this article discusses some of the Best Exercises to Reduce cholesterol, you should be aware that most activities seem to have a good effect on your cholesterol. The important thing is to pick one that you will routinely engage in for at least 30 minutes each day.
Exercises To Reduce Cholesterol
While studies have shown that both aerobic exercise and strength-training routines have advantages for cardiovascular health, they also suggest that a combination of the two is best. According to a 2012 study published in BMC Public Health, performing both types of exercise was more beneficial for weight loss, fat loss, and cardiorespiratory fitness than performing only cardio or resistance exercises.
Running and Jogging
Running, jogging, and other forms of cardio are excellent for reducing triglycerides and cholesterol. To see results, set a weekly goal of at least 150 minutes of brisk walking, jogging, or running.
Which one you select will depend on your strength and joint health, but they are all advantageous.
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Tens of thousands of runners were compared to an equivalent number of walkers in a 2013 study, and the results showed that the quantity of exercise, not the kind, was what mattered. People who exercised with the same amount of effort, whether by walking or running, received identical advantages. The scientists found that running three miles would require as much energy as 4.3 miles of brisk walking.
Despite being better on your joints, cycling uses about the same amount of energy as jogging. It could be advisable to pick cycling over jogging if you have joint problems. To lower cholesterol, you can consider using a stationary exercise bike or nearby trails.
People who biked to work had a lower risk of developing high cholesterol than those who did not, according to research published in the Journal of the American Heart Association.
Swimming, water walking, and participating in water sports can all lower your cholesterol in a similar way to other cardiovascular exercises while also being gentle on your joints.
Exercises involving resistance, such as lifting weights or using resistance bands or even your own body weight, are beneficial on their own and even more so when they are part of a routine that also incorporates aerobic activity.
Studies have revealed that yoga, while being a generally low-intensity exercise, may lower the risk of heart disease and may have a favorable impact on cholesterol levels. In a major review published in 2014, it was discovered that frequent yoga practitioners had significantly lower LDL cholesterol, higher HDL cholesterol, and lower blood pressure than non-yogis.
How Much Exercise Is Required for Reducing Cholesterol?
It matters how much and how frequently you exercise. You should aim for 150 minutes of moderate-intensity aerobic activity per week, 75 minutes of vigorous aerobic activity per week, or a combination of both, preferably spread out over the course of the week, according to the American Heart Association.10
By being active for at least 300 minutes (five hours) per week, you’ll get even greater benefits. Include at least two days per week of moderate- to high-intensity muscle-strengthening exercise.
Nevertheless, any form of exercise is preferable to inactivity, even if it only involves walking around the block or choosing the stairs over the lift.
Furthermore, you can break up your activity into shorter sessions throughout the day of 10 or 15 minutes if you find it difficult to exercise for extended amounts of time. This will still have the same positive effects.
Up until your aerobic endurance grows, you should keep the intensity of your workouts at a low or moderate level. Start off working out for 10 to 15 seconds at a time and gradually increase that to 30 seconds. Increase quantity and intensity over time in a steady manner.