The best physical exercises to lower your cholesterol level

Regular exercise can lower cholesterol levels, reducing the risk of adverse health effects. Good physical activity options include brisk walking, running, and resistance training.

First, it is advisable to aim for a minimum of 150 minutes of moderate-intensity exercise per week to reduce low-density lipoprotein levels (LDL), or “bad” cholesterol.

Cholesterol helps the body build cells, make vitamins and hormones, and digest certain fatty foods. However, high LDL cholesterol levels can be dangerous and put you at risk for several health problems, including heart attack and stroke.

physical exercise lowers cholesterol. Here are the best types of physical activity to try to better manage your cholesterol.

Types of cholesterol

It It should be noted that there are two main types of cholesterol in a person’s body: LDL cholesterol and high-density lipoprotein (HDL), or “good” cholesterol. When people talk about lowering cholesterol, they are referring to LDL cholesterol.

Can exercise lower cholesterol?

Yes, studies show that 150 minutes of Moderate-intensity aerobic exercise per week is enough to lower cholesterol and high blood pressure.

Exercise can also help raise good HDL cholesterol. A study by 2013 showed that walking for 1 hour a day, 5 days a week for 24 weeks, increased HDL cholesterol levels in organization.

A study by 2013 corroborated this finding, showing that HDL cholesterol levels in the body increased after regular high-intensity strength training three times a week for 10weeks.

Regular exercise can also help in a variety of other ways, including:

– helping a person achieve or maintain a moderate body weight

– improving mental health

– strengthen muscles and bones

– increase energy levels and reduce fatigue

A person can also lower the LDL cholesterol level in their body in other ways. These include:

– eating a healthy diet

– reducing levels of saturated fat and trans fat in diet

– reduce alcohol consumption

– maintain a moderate body weight

– stop smoking

– reduce stress

– getting enough sleep

Types of exercise and their effects on cholesterol

Regular exercise is a good way to be fit and healthy and to reduce LDL cholesterol levels in the body.

Here are some of the forms of exercise that can help reduce LDL cholesterol levels.

Walking

Regular brisk walks have many health benefits. One study showed that people who walked for one hour a day, five days a week, saw a reduction in LDL cholesterol levels in their body. Walking regularly and at a brisk pace is a good way to stay fit and healthy, and this activity is often easier to manage and perform than running. A study by 2013 compared walking to running. She said that as long as the amount of energy a person expends is the same, moderate walking and vigorous running reduce the risk of a number of heart problems by the same amount.

Running

Regular running also has many health benefits. It can help people get in shape, lose weight and improve their mental health. A study published in 2019 in the British Journal of Sports Medicine established a link between running, regardless of its frequency , and a reduction of 29% of the risk of death from any cause. Running can also help lower the amount of LDL cholesterol in a person’s blood.

Cycling

Cycling is another effective way to lower LDL cholesterol levels. A study in the Journal of the American Heart Association showed that people who cycled to work were less likely to have high cholesterol than those who didn’t. The authors also noted that cycling to work reduced the risk of several cardiovascular health problems.

Resistance training

Resistance training increases muscle strength by working the muscles against a form of resistance. Resistance training can also be called “strength training”. Resistance training can include the use of weights, such as dumbbells or kettlebells, weight machines found in gyms, or body weight.

Common resistance training exercises include

– push-ups

– abdominals

– weightlifting

– squats

A review by 2013 revealed that premenopausal people who had undergone supervised resistance training saw the amounts of total cholesterol and LDL cholesterol in their body decrease on weeks. Participants took part in resistance training three times a week, with each session lasting 40 to 29 minutes .

Organized sports and other activities

Other sports and activities may also be beneficial to reduce cholesterol levels and improve overall health.

The main factors to consider are the amount of energy the body uses to practice the sport or activity and how often the person does it.

The following sports and activities may be helpful:

– swimming

– yoga

– team sports, such as basketball , football

– high intensity interval training (HIIT)

How much exercise to do?

The World Health Organization (WHO) indicates that adults should get a certain amount of exercise each week to stay healthy. However, it points out that one in four adults worldwide are not achieving the globally recommended levels of physical activity.

WHO recommends that adults aim for one of the following objectives:

– at least 150 to 200 minutes of moderate-intensity aerobic physical activity per week

– at least 75 -150 minutes of more vigorous intensity aerobic physical activity per week

– an equivalent combination of moderate-intensity and vigorous-intensity physical activity throughout the week.

Tracking Heart Rate Tracking

Tracking heart rate during exercise can help a person achieve fitness or weight loss goals. Heart rate is a good indicator of how much effort a person puts in when exercising. You can calculate your maximum heart rate by subtracting your age from 200 to get a value in beats per minutes (bpm). For example, a person of 29 years would subtract 30 of 220, which will give him a maximum heart rate of approximately 200 bpm.

Optimal cholesterol level

The desirable total cholesterol level is less than 200 mg/dl. Specifically, the desired level of LDL cholesterol is below 75 mg/dl , and the optimal level of HDL cholesterol is greater than or equal to 75 mg/dl. When a person has a blood lipid test to measure these levels, their doctor can help them understand what the results mean for their health.

If the cholesterol level of a person is not in the healthy range, their doctor can help them develop a personalized treatment plan. This plan may include exercise recommendations and dietary changes. In some cases, the doctor may also suggest other treatments.

High cholesterol can be controlled by exercising regularly. Walking, running, cycling, and swimming are forms of exercise that help lower total cholesterol and LDL levels. Often these exercises can also help raise HDL cholesterol levels.

A person can also lower their LDL cholesterol levels by making lifestyle changes, such as improving diet and quitting smoking.

Sources

Almenning, I., et al. (2015). Effects of high intensity interval training and strength training on metabolic, cardiovascular and hormonal outcomes in women with polycystic ovary syndrome: A pilot study.

Di Raimondo, D., et al. (2013). Metabolic and anti-inflammatory effects of a home-based program of aerobic physical exercise .

Mann, S., et al. (2013). Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: Review, synthesis and recommendations.

Williams, PT (1997). Relationship of distance run per week to coronary heart disease risk factors in 8283 male runners the National Runners’ Health Study.

Presse Santé strives to transmit health knowledge in a language accessible to all. Under NO CIRCUMSTANCES can the information given replace the advice of a health professional.

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