Discover 7 best practices to exercise and lower cholesterol quickly. Improve heart health and achieve lasting results with these effective workouts and tips.
High cholesterol is a widespread health problem that affects millions of individuals worldwide, increasing the risk of heart disease, stroke, and other serious illnesses.
Can exercise lower cholesterol?
Exercise is also beneficial for increasing HDL cholesterol levels. A 2013 study discovered that walking for one hour each day, five days a week, for 24 weeks increased HDL cholesterol levels in the body.
Similarly, a 2015 study found that doing high-intensity strength training three times a week for ten weeks resulted in greater levels of HDL cholesterol in the body.
Lower Cholesterol benefits
- 1. Reduced Risk of Heart Disease
- 2. Improved Blood Pressure
- 3. Enhanced Longevity
- 4. Better Blood Circulation
- 5. Decreased Risk of Stroke
- 6. Prevention of Type 2 Diabetes
- 7. Weight Management
- 8. Liver Health
- 9. Better Overall Health
- 10. Enhanced Mood and Mental Health
5 Best Exercises to Lower Cholesterol
When it comes to managing your cholesterol levels, exercise can play a significant role in improving your heart health. Regular physical activity can help lower bad cholesterol (LDL) levels and increase good cholesterol (HDL) levels, reducing your risk of heart disease.
Here are five of the best exercises that can help you lower your cholesterol:
1. Aerobic exercises
Activities like walking, jogging, swimming, cycling, or dancing can effectively lower cholesterol levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week.
2. Strength training
Building muscle mass through weightlifting or bodyweight activities can also help your cholesterol levels. Include strength training workouts at least twice a week.
3. High-intensity interval training (HIIT)
HIIT workouts involve short bursts of intense exercise followed by brief periods of rest. These workouts can be an efficient way to improve cardiovascular health and lower cholesterol.
4. Yoga
Yoga not only improves flexibility and reduces stress but can also help in lowering cholesterol levels. Certain yoga poses and breathing techniques can aid in cardiovascular health.
5. Pilates
This low-impact workout targets core strength, flexibility, and total body awareness. Pilates can improve heart health and decrease cholesterol levels.
6. Cycling
As a child, you were likely active and carefree, riding your bike around town with friends and family. Reconnect with that sense of freedom by getting back on a bike as an adult to help lower your cholesterol levels.
Cycling can be just as effective at burning calories as jogging, but it’s gentler on your knees. Simply find a bike that fits you well and is comfortable to ride, and pedal your way towards better cholesterol levels.
7. Swimming
Swimming is an excellent low-impact exercise that can effectively help manage cholesterol levels when other activities like walking, running, and biking may be too strenuous on the body.
