Cholesterol imbalance with high LDL levels (“bad” cholesterol) and low HDL levels (”good” cholesterol), is one of the major risk factors for various diseases these days. For us, exercise has many health benefits including helping us to prevent imbalance cholesterol levels and heart disease. There are many types of exercises we can do from low-impact exercises to high-impact exercises and all have shown some benefit in keeping our body fit and our cholesterol levels normal. Even if you already have imbalance cholesterol levels, exercise still can be very helpful in preventing your cholesterol levels from getting worse. There has been a lot of research shows that there is a positive relationship between cholesterol and exercise and certain types of exercises are more effective to control healthy cholesterol levels than others.
There is no doubt that regular exercise is very important to promote our overall health. There are a lot of exercise programs with different types of exercises, such as walking, running, swimming, and Yoga etc.
Aerobic Exercises
Experts are certain that exercise does have a positive effect on cholesterol levels. Aerobic exercise for more than 12 minutes, which requires our body to increase its oxygen intake and raises our heart rate, has been shown to have the greatest benefit. So far, most studies have been performed on aerobic exercises, such as jogging, running and other high impact exercise. It is reported that aerobic exercises appear to benefit cholesterol the most, by lowering LDL levels (“bad” cholesterol) by 5 to 10% and raising HDL levels (”good” cholesterol) by 3 to 6%. In addition, studies show that Cholesterol metabolism is possibly improved through exercises. It burns away excess cholesterol by flushing fats in the form of sweat and helps in increasing the High-density lipoprotein (HDL level) in the body that is required in the body for maintaining healthy heart functions.
Experts recommend, regardless of the workout type, that individuals try to reach their active or target heart rate zone during the activity. Your target heart rate is between 60 and 80% of your maximum heart rate. It is in this target zone that the most cardiovascular benefits occur.
There are many forms of exercise for lowering cholesterol including low impact exercise. Research shows that many low-impact exercises do provide cardiovascular benefits. For example, water exercises, such as swimming, water walking, and participating in water games, are shown can also produce similar results for lowering cholesterol levels as aerobic exercise. In addition, studies have shown that walking, yoga, and tai chi can also lower cholesterol.
Although aerobic exercise appears to provide the most cholesterol lowering benefits, it is important to note that any type of physical activity will help lowering cholesterol levels, managing weight and promoting heart health.
How Much Exercise Do You Need
The intensity and frequency of exercising depend on each individual’s needs. Moderation is the key. Over exercises may lead to tissue damage and affect our health.
Studies show that 30 minutes a day of aerobic exercise, whether low or high impact, raise the HDL levels (good cholesterol) and lowers the LDL levels (bad cholesterol).
Current research has shown that in order to achieve lower cholesterol levels, we must obtain at least 30 minutes of exercise on most days of the week. However, a continuous 30 minute time period for your schedule is not necessary if you are busy, the time period can be divided up in intervals throughout the day. For example, two 15 minute exercise sessions, you still can receive the same healthy benefits from the exercise.
Warm Up and Cool Down
In order to stay healthy while exercising, we need do warm up and cool down properly.
- Begin and end each workout with 5 minutes of very light activity.
- Be sure to stretch well before and after exercising.
In addition, drinking sufficient (6-8 glasses) water each day, and remember to have water available during your workouts.
It is very important for patients to talk with your doctor before beginning an exercise program, because you may need to take extra care when exercising. We should also be alert to our own body throughout our workouts. If you do not fell well, like ever experience dizziness, chest pain, stop exercising and contact to your doctor.
Exercise is an important way in lowering cholesterol and promoting overall health. Healthy eating is also crucial. Proper exercise and balanced diet can assist in maintaining cholesterol imbalance. For better health result, exercise should be combined with healthy diet, and weight control.
Experts suggest us different types of exercises, and how often to practice them according to each individual’s physical stature. A combination of health beneficial exercises such as aerobics, weight bearing exercises, flexibility exercises etc for improving cholesterol levels in the body is recommended. Aerobics are said to normalize heart beat rate while stretching exercises help in building and strengthening body muscles. Regular exercise has a lot of benefits for us including eliminate stresses of modern life and improve the quality of our life. Let’s move!
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