Exercise To Lower Cholesterol
Numerous studies support the various benefits of exercise in daily life. The ability of exercise to lower cholesterol and decrease the risk of development of heart disease has been confirmed by adequate scientific research.
Researches Regarding Exercise to Lower Cholesterol
A study conducted in a university proved that any amount of exercise is better than no exercise at all. The study was composed of 84 individuals who all had high cholesterol levels. They were divided into a group of intense activity of long duration, another group of similar intense activity but of shorter duration, a third group of moderate activity, and a control group. At the end of the study, all exercise groups were noted to have better cholesterol levels than the control group. The study likewise revealed that when you exercise to lower cholesterol, the amount of exercise you accomplish is more important than the intensity of your exercise.
Another study conducted in a different university revealed that combining a low-fat diet with regular exercise to lower cholesterol results in healthier cholesterol levels. A total of 377 individuals with low HDL and high LDL levels were divided into an exercise group, a diet group, an exercise-and-diet group, and a control group that received no intervention. A year after, the exercise-and-diet group were found to have a significant decrease in LDL cholesterol compared to those who merely dieted. This also supports the fact that it is effective and safe to use exercise to lower cholesterol.
Research has also shown that when you exercise to lower cholesterol, your HDL cholesterol, which is the good cholesterol, goes up, while your LDL cholesterol, which is the bad cholesterol, goes down.
Proper Exercise to Lower Cholesterol
Exercise to lower cholesterol entails you to perform low-impact activities 30-45 minutes for most days of the week. Low-impact exercises are activities that put little or no stress on the joints. These include activities such as walking, cycling and swimming, among others. If you are unable to exercise for 30-minutes straight, you can opt to exercise several minutes at a time throughout the day until your accumulated exercise time reaches at least 30 minutes.
Exercise Tips
When starting exercise to lower cholesterol, don’t overexert yourself. On your first workout, it is necessary to evaluate yourself to determine what activities you are capable of doing. Start slowly and gradually move up. Continue challenging yourself by increasing the amount of exercise you do.
Also, wear the proper attire. Typically, walking shoes should be firmer than running shoes. Don’t eat prior to exercising, but do drink lots of water. This ensures that you replace the water that you lose and do not get dehydrated. Before you exercise to lower cholesterol, remember to warm up and stretch. Stretching prevents you from getting injured and allows your body to recover well. Also, remember to cool down after every exercise.
Other Benefits of Exercise
Exercise to lower cholesterol not only prevents heart disease, it has also been show to improve blood glucose levels to prevent diabetes, and is also known to help prevent mood disorders, specifically depression. It also helps strengthen bones, preventing the development of various skeletal diseases, such as fractures and osteoporosis. A 1989 study also revealed that exercise decreases the risk of dying by 37% in males and by 48% in females.
What are you waiting for? Exercise to lower cholesterol now!