Regular exercise can lower cholesterol, reducing the risk of adverse health outcomes. Good physical activity options include brisk walking, running and resistance training.
The American Heart Association (AHA) advises people to do a minimum of 150 minutes of moderate-intensity exercise a week to reduce levels of low-density lipoprotein (LDL) or “bad” cholesterol.
Cholesterol helps the body build cells, produce vitamins and hormones and
In this article, we’ll see if exercise lowers cholesterol. We also explain what types of physical activity to try and suggest other ways in which a person can control his cholesterol.
It is important to note 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 their cholesterol levels, they are referring to LDL cholesterol. On
According to the AHA, 150 minutes of moderate-intensity aerobic exercise per week is sufficient to lower cholesterol and reduce high blood pressure.
Exercises can also help to increase HDL cholesterol. ONE
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Regular exercise can also help in several other ways, including:
- helping a person to achieve or maintain a moderate body weight
- improving mental health
- building muscle and bone strength
- increasing energy levels and reducing fatigue
A person can also reduce the levels of LDL cholesterol in his body in other ways. Those
Regular exercise is a good way to stay fit and healthy and to reduce the amount of LDL cholesterol in the body.
Below, we list some of the forms of exercise that can help reduce LDL cholesterol levels.
Walking
Regular brisk walks offer many health benefits. At the
Walking regularly and at a brisk pace is a good way to stay fit and healthy, and this activity is generally easier to manage and perform than running.
A 2013 review compared walking to running. He said that as long as the amount of energy a person spends was the same, both moderate walking and vigorous running reduced the risk of a number of heart-related problems by the same amount.
Running
Running regularly also offers many health benefits. It can help people get in shape, lose weight and improve mental health.
A 2019 review on the British Journal of Sports Medicine associated any amount of running with a 27% lower risk of all causes of death.
Running can also help to reduce the amount of LDL cholesterol in a person’s blood.
The above analysis shows that any amount of running is good for a person’s health. However, a
Cycling
Cycling is another effective way to reduce LDL cholesterol levels.
A study in the American Heart Association Journal showed that people who pedaled 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, causing muscles to work against a form of resistance. People can also refer to resistance training as weight training.
Resistance training can include the use of weights, such as dumbbells or kettlebells, weight machines that a person would find in a gym, or the person’s own body weight.
Common resistance training exercises include:
- push ups
- sit-ups
- weightlifting, such as chest crunches, deadlifts or curls
- squats
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Participants participated in resistance training three times a week, with each session lasting 40–50 minutes.
Organized sports and other activities
Other sports and activities can also be beneficial in lowering cholesterol and improving overall health.
The main factors to be considered are how much energy the body spends playing the sport or activity and how often the person is dedicated to them.
The following sports and activities can help:
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WHO recommends that adults aim for one of the following:
- at least 150-300 minutes of moderate-intensity aerobic physical activity per week
- at least 75-150 minutes of more vigorous intensity aerobic activity each week
- an equivalent combination of moderate and vigorous physical activity throughout the week
Tracking your heart rate during exercise can help a person achieve their fitness or weight loss goals. Heart rate is a good indicator of how much effort a person is making while exercising.
The AHA recommends that people reach 50-85% of their maximum heart rate during exercise.
They explain that a person can calculate their maximum heart rate by subtracting their age from 220 to obtain a value in beats per minute (bpm).
For example, a 30-year-old would subtract 30 from 220, obtaining a maximum heart rate of about 190 bpm.
Scientists measure cholesterol in milligrams per deciliter (mg / dl).
According
More specifically, the desired level of LDL cholesterol is less than 100 mg / dl, and the optimal level of HDL cholesterol is greater than or equal to 60 mg / dl.
When a person takes a blood lipid test to measure these levels, your doctor can help you understand what the results mean for your health.
If a person’s cholesterol levels are not within healthy limits, the doctor can help them develop a personalized treatment plan. This plan may include recommended exercise and dietary changes. In some cases, the doctor may also suggest other treatments.
A person can fight high cholesterol by exercising regularly. Forms of exercise that help a person reduce their total cholesterol and LDL levels include walking, running, cycling and swimming. Often, these exercises can also help to increase a person’s HDL cholesterol levels.
A person can also lower their LDL cholesterol levels by making certain lifestyle changes, such as improving their diet and quitting smoking.