Exercise And Cholesterol: How Much Is Enough?
When your cholesterol level is rising up, one of the first things you can do to maintain it is to do some physical activity and set up your workout routine. Physical workout routines are capable of making our body as well as mind healthy. Exercise can also treat some underlying conditions to an extent.
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What Kind Of Exercise Is Good For Cholesterol?
The right kind of physical workout can protect your heart, cholesterol levels, and overall body. According to experts, you can control your cholesterol levels and improve the same by losing extra fat from your body and building your muscles. One of the key factors that associate cholesterol levels and workouts with each other is that exercise helps in weight loss and this helps in decreasing bad cholesterol levels.
According to a few studies, in case of lowering your cholesterol levels, you should focus more on how much exercise then and what type of exercise you do. It’s because more activity is good for the health of your cholesterol levels. You should at least try to do 30 minutes of regular exercise every day in order to get the desired results.
Well, there is no particular kind of exercise that you have to follow for the maintenance of your cholesterol levels, however, you can do the following activities-
Running – If you are healthy enough to go for a run, then you must not hold your body back. Aur else you can go for a nice jog. A nice run or Jog can have a positive effect on your cholesterol levels and can also manage your weight. You don’t have to run very fast. A nice jog for a few kilometers is enough to do the job for you. It also improves your blood pressure levels.
Cycling – Cycling is a fun way to exercise. It does not even put pressure on joints as that could be an issue for older people. Add biking or cycling to your everyday routine. You can also go to work on your cycle so that you don’t have to give it some extra time. Cycling can reduce the risk of heart disease.
Lift weights – Lifting a few weights could be beneficial for your high cholesterol levels. According to a few studies, people who get involved in resistance training show lesson numbers of LDL or low-density lipoprotein or bad cholesterol. No, you don’t have to lift very heavy weights. Anything that is under your capability would do. This exercise can be done by people of any age.
Swimming – Swimming is considered an aerobic exercise that can be done by anyone regardless of their age. It is known to improve body fat distribution, body weight, and bad cholesterol levels. Taking a few laps at the pool can be refreshing for your mind as well as your body.
Yoga – Yoga is nothing but mostly stretching which is great for your overall body. According to a few studies, yoga has the potential to lower the risk of heart disease as well as it can also have a positive and direct impact on your bad cholesterol levels. In addition to that, yoga also improves the level of HDL or high-density lipoprotein for good cholesterol levels and blood pressure. Yoga can also reduce your stress and anxiety which can also lead to an improved cholesterol level in your body.
How much should you exercise for better cholesterol levels?
According to experts, while maintaining your cholesterol levels, the time duration of your exercise is more important than what kind of exercise you do. Here is how you should exercise for your cholesterol levels-
- Try to do at least half an hour of exercise to make a difference. If you have a busy day try to break your exercise routine into parts then do it. For instance, you can do 15 minutes of exercise after waking up and then another 15 minutes of exercise in the evening when you are free. You just need to make sure that you end up doing the minimum amount of exercise that you have decided for the day. So that it doesn’t get boring and you don’t lose track of it.
- Schedule your exercise days- you should at least work out three times a week. Although everyday routine is a way better idea, people who cannot keep up because of any reason can limit their exercise to three to five days at least. If you are going to have a busy week then plan your days accordingly and schedule the days on which you can exercise freely.
- Keep track – In addition to your everyday workout routine, you can also maintain track of how many steps you take every day. Set a limit of at least 10,000 steps every day and stick to it. You can use your smartphone or your smartwatch to maintain track of your steps.
What improvements can be seen because of exercise on cholesterol?
Exercise or proteins can increase the production of several enzymes that helps to enhance the reverse cholesterol transport system in your body. According to a few studies, factors such as body fat, and diet weight loss enzyme activity for bones interact with your exercise and close the bad cholesterol level from your blood and thus help in improving your overall cholesterol levels.
In addition to improving cholesterol levels, exercise also decreases the level of blood pressure and the rest of stroke or heart attack, and other coronary artery diseases that can prove to be fatal for your overall health. A minimum of 30 or 40-minute exercise every day can lower your bad cholesterol levels or low-density lipoprotein cholesterol levels. On the other hand, exercise is also capable of increasing good cholesterol or high-density lipoprotein cholesterol and lowering the risk of cardiovascular diseases.
Final Verdict
Any exercise is helpful to reduce your cholesterol levels. You just need to include more physical activities in your everyday routine to decrease the risk associated with cholesterol levels. You don’t need to stick to any particular routine, you can change your exercise routine over time according to your preferences, overall health, and lifestyle. If you’re someone who plays sports or dances regularly, you will be able to spend your energy the same as by jogging or running. Try to maintain a minimum of 150 minutes of exercise and you’re good to go.
Frequently Asked Questions
Yes, a moderate exercise routine can help you maintain your cholesterol levels.
Exercise helps to reduce the levels of bad cholesterol and increases good cholesterol levels.
Exercises such as jogging, swimming, yoga, weight lifting, etc. can be beneficial for your cholesterol levels.
A minimum of half an hour of exercise should be done every day to maintain your cholesterol levels.
Playing sports or dancing burns the same level of energy as a jog or run but it cannot be considered an alternative to a workout routine.
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