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What’s The Best Exercise to Lower Cholesterol?

Basically, all types of exercise can have a good impact on the body as a whole, including maintaining cholesterol levels. However, there are certain exercises that help lower cholesterol levels significantly. Swimming, cycling, jogging, and yoga are exercises that can help lower cholesterol levels.

Exercise can provide benefits to the health of the body. Not only does it increase endurance, exercise can also help increase blood circulation, maximize the work of the heart, to help you get fit throughout the day.

For people with cholesterol, it is recommended to undergo regular exercise. This is because exercise can significantly lower blood cholesterol levels. Actually all exercise can basically have a good impact on cholesterol, but there are certain sports that can significantly lower cholesterol levels.

Best Exercise to Lower Cholesterol

  1. Swimming

Swimming is an effective exercise option to lower cholesterol levels. Even though it looks like you don’t sweat when you do it, it turns out that the calories your body burns are quite significant, so it’s good for those of you who want to lose weight.

Besides helping to lose weight, swimming also helps lower cholesterol levels in the body. That is why swimming is recommended for people with cholesterol.

  1. Yoga

Yoga is a type of exercise that is popular among teenagers, children, and adults. This one sport is meditative, so it can reduce stress levels which are allegedly the cause of many health problems, including bad cholesterol for blood pressure and heart.

Yoga can be done anywhere as long as the situation and conditions support it. For that, yoga can be a good choice of exercise to lower cholesterol levels.

  1. Bicycle

A study from the Journal of the American Heart Association showed that people who cycled to work were less likely to have elevated cholesterol than people who didn’t cycle.

With this reduction in cholesterol levels, of course, the risk of heart disease will also decrease.

In addition, cycling can burn calories like jogging. To get maximum results, you should choose a bicycle with the right size and comfortable when taken anywhere.

  1. Run

Regular running can also lower cholesterol. In addition, running will make the body fitter, lose weight, and improve mental health.

A study from the British Journal of Sports Medicine found that any type of running reduced the risk of all-cause mortality by 27 percent. One of them is reducing the risk of heart disease through lowering cholesterol levels in the blood.

In another study, it was also stated that if someone who ran longer distances experienced a more significant reduction in cholesterol.

  1. Endurance Training

Resistance training or also known as weight training can increase muscle strength. For starters, you can first do weight training such as push ups, weightlifting, and sit ups.

In a study published in the journal Sports Medicine, it was revealed that a person with premenopausal conditions who had undergone resistance training sessions experienced a decrease in cholesterol in their body in less than 14 weeks.

Don’t assume that endurance training can only be done by teenagers. Someone who is old can apply this sport to lower cholesterol.

  1. Brisk Walking or Jogging

Brisk walking is known to offer many health benefits. In a 2013 Italian study, people who walked for 1 hour a day up to 5 days a week lowered their cholesterol levels.

Walking at a brisk pace is the best way to keep your circulatory system healthy. This activity is often even considered better than running.

The study also states that as long as the amount of energy expended is the same, both moderate and strenuous walking can reduce the risk of heart disease by the same amount.

In addition, the ancient Greek physician Hippocrates said that, “Walking is the best medicine”. It turns out that walking non-stop for 15-30 minutes per day can change your appearance and make your body healthier.

Some of the benefits of walking that can be obtained include:

  • Walking is just as effective as running in terms of preventing heart disease and stroke. This activity helps prevent heart disease by lowering blood pressure and cholesterol levels and improving blood circulation.
  • Walking can improve depressive symptoms in patients with the disease.
  • Walking helps prevent dementia, reduces the risk of Alzheimer’s and improves mental health. It also reduces mental stress and keeps the levels of endorphins high in the body.
  • Walking also benefits the eyes. Because it can help fight glaucoma, a disease that causes fluid to collect in the front of the eye and increase pressure on the optic nerve.
  • Walking is an aerobic exercise that increases the amount of oxygen in the bloodstream and helps train the lungs, apart from eliminating other toxins that need to be removed.
  • Walking can increase muscle strength.
  • By getting used to walking about 6 km per hour, travel time of about 50 minutes, it can delay or prevent the development of Type 2 diabetes, especially in those who are obese (National Institute of Diabetes and Dental & Kidney Diseases).
  • One study of 70,000 nurses (Harvard School of Public Health) who were at work recorded walking 20 hours a week, their risk of stroke decreased by two-thirds.
  • Regular walking can increase joint mobility, prevent bone loss, and even reduce the risk of fractures.
  • Walking 30 minutes per day can also reduce the risk of colon cancer in the future, but also improve digestion.
  • By exercising and walking fast, not only the muscles of the body are strengthened, but the bones as well.

In addition to rarely exercising, habits such as staying up late, smoking, and consuming alcoholic beverages can also trigger an increase in cholesterol. Especially now that there are still many who work from home (WFH), so office workers are increasingly moving less because they only work from home.

Without physical movement, bad living habits and triggering high cholesterol levels can lead to various health problems, such as high blood pressure, heart disease, and stroke.

If the various exercises that you do have not been able to lower cholesterol, it may be a good idea to contact your doctor. Most likely the doctor will prescribe cholesterol-lowering drugs.

Dr. Eka

A doctor, wife and mother of three. Spread the world with valid information.

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