National Cholesterol Awareness Month
Did you know that exercising is one of the most effective ways to reduce your cholesterol? Alongside your diet, exercise has proven to bring your cholesterol numbers down.
Cholesterol is a fatty substance circulating within our blood, too much, and it can stick to our arteries walls increasing the risk of cardiovascular disease. Other factors play a part in increasing your risk, not just the amount of cholesterol in the blood. One of these factors is a protein called low-density lipoprotein (LDL) or “bad” cholesterol, which may make arterial narrowing worse and High-density lipoprotein (HDL) or “good” cholesterol may protect the body against narrowing blood vessels.
Why is exercise effective at lowering cholesterol?
Regular exercise plays a vital part in improving HDL (good cholesterol). Research shows that physically active woman have significantly raised levels of HDL cholesterol than sedentary women. For men with belly fat, research shows regular endurance exercise had a positive impact on good cholesterol levels. Even if you are not overweight, regular exercise will help lower cholesterol numbers.
Best exercises for lowering cholesterol
It’s certainly worth incorporating more activity into your day however you can, take a walk during your lunch hour or choose the stairs over the lift. In addition, try at least 30 minutes of exercise each day. Some exercise is better than nothing, but the following have shown in studies to be effective at reducing cholesterol levels.
RUNNING/JOGGING
Running is a popular activity, and it can play a significant role in lowering cholesterol and weight management. Check out a few running tips here to get you started.
A 2013 study from Archives of Internal Medicine, reported that long-distance running showed significantly better improvements in HDL cholesterol levels than short-distance running (less than 10-miles per week). Improvements in their blood pressure were also seen.
WALKING
By walking 30 minutes a day can help lower cholesterol, reduce the risk of heart disease, stroke and high blood pressure. Now those are just some of the health benefits that are vital to improving quality of life. Find out more about walking here.
CYCLING
Cycling is easier on your joints than running, that’s an essential factor for many as they age. A study published in Circulation found cycling can reduce the risk of heart disease. Try the bikes in the gym, you can even catch up on your recent NetFlix series, and those that want to be pushed a little harder there is always a Group Cycle Class.
LIFT A WEIGHTS
A recent study has shown that by participating in resistance training, we are able to clear LDL from our bloodstreams faster than those if we don’t weight train. Never think you are too you’re too old to start weight lifting. It helps people of any age.
RACQUET SPORTS
Tennis is a great sport for sustaining health, fitness, strength and agility. It also has social and psychological benefits and has been shown to improve factors associated with better heart health, such as a lower body-fat percentage, more favourable cholesterol levels, and enhanced aerobic fitness. Plus low-impact racquet sports, such as badminton or table tennis are also beneficial. Read more
