Can Exercise Reduce Cholesterol? Guidelines And Tips
It does not matter whether you are overweight or not, regular exercise can certainly reduce cholesterol. Further, you can also moderate your physical activity to help raise the ‘good’ cholesterol (HDL) in your body.
Here are some guidelines on how you can exercise regularly to control your cholesterol:
If your doctor has identified a cholesterol disorder in you, you need to have your physician check your cardiovascular health status before entering into any kind of rigorous exercise program. The reason for this is that some middle-aged men and older adults may not be able to go through intensive workout sessions, which can lead to higher risks of heart attacks. It is extremely important to know if your heart is working perfectly through an ECG test.
Choose moderate intensity workouts that are high enough where you can last at least 20 to 30 minutes. A moderate exercise can rank an approximate of 4 to 7 on a scale of 10, with 10 being the maximum intensity. There are no defined exercises for high cholesterol but you can choose between running, cycling, swimming, aerobics, walking etc.
In general, for lowering the high levels of cholesterol, a high intensity workout is recommended (for instance – 1,500 kcal per week). You will find that in the next 12 to 16 weeks your level of cholesterol might be decreased from 10% to 20%. 1500 calories per week is equivalent to 3 to 4 hours of moderate intensity swimming, walking, jogging or cycling.
One must remember that the volume of physical activity needed to lose weight is the same for cholesterol lowering.
A sample exercise program:
Start a workout routine by walking 20 minutes a day which should go on for four days a week. After 6 to 8 weeks you can increase your walking time to 2 hours and extend it to 6 to 7 days a week.
Another workout program would be to get involved in an aerobics class 3 days a week and alternatively walk 50 to 60 minutes three days a week. The seventh day can be allotted for a tennis match or so on.
One must realise that exercise results in fat loss which is directly associated with decreasing cholesterol levels inside one’s body. A regular weekly exercise routine have various other benefits including improved fitness, overall health, reduction in blood pressure, reduction in diabetes risk and psychological well-being.
Exercise increases the HDL cholesterol (which is the good cholesterol inside the body), while reducing the amount of LDL cholesterol, which is harmful for your body. When you exercise, your blood circulation increases, helping to clear away any kind of blood vessel clots which will make your heart stronger and more efficient. Being physically active can also help your cholesterol level, whether it involves everyday activities like gardening, cleaning or just any physical activity.