Cholesterol is a fat in the blood that sticks to the arteries and helps the body make new cells, digest food, and produce vitamins.
Cholesterol is usually divided into two main types: Low-density lipoprotein (LDL) and High-density lipoprotein (HDL).
- HDL is considered “good cholesterol” because HDL helps remove harmful cholesterol by taking it to the liver before it is removed from the body. HDL also provides protection against cardiovascular problems.
- LDL is considered “bad cholesterol”, LDL is dangerous when present in high concentrations in the human body, as it can narrow the artery walls, increasing the risk of stroke and heart disease.
High cholesterol levels can be caused by many factors, including stress, consuming too much alcohol or foods containing saturated fat, smoking, lack of regular exercise and lack of sleep. Genetic factors can also play a role.
Older adults are more likely to develop high cholesterol levels, as they can continue to increase in our bodies as we age. Since high cholesterol levels are harmful, it is important to find ways to keep cholesterol levels low.
Benefits of regular exercise for seniors
Exercise is very beneficial for everyone’s health, but for older adults, proper exercise is essential because it helps them stay healthy to keep up with the changing needs of the body.
Exercise helps people lose weight because their bodies burn fat for energy. Losing weight significantly reduces the risk of developing high LDL levels.
Exercise increases the regularity and strength of the heartbeat, strengthens the heart, and reduces the risk of cardiovascular disease.
Regular exercise helps older adults stay healthy, active, and energetic, allowing them to live more independent, happy, and fulfilling lives.
Types of Exercise That Lower High Cholesterol and Are Good for Seniors
While measures to combat or prevent high cholesterol can range from dietary and lifestyle changes to prescription medications, regular exercise to lower cholesterol is still the healthiest and most cost-effective option.
Some of these exercises include:
1. Jogging
Jogging is a great way to keep your body healthy. For older adults who are physically fit, jogging is a great exercise to lower cholesterol. Jogging can be done indoors, on a treadmill walking or outdoors.
Prioritize distance over speed. Jogging slowly and steadily for a few miles is more beneficial than sprinting short distances. It is important to remember that you should start by jogging for short distances if you are not used to running.
To make your running experience more enjoyable, you can listen to your favorite artist while you participate in the activity. This can motivate you and make running less stressful. You can also invite a friend to join you for a workout.
It is also important to talk to your doctor first to determine which exercises are right for you.
2. Walking
If running is not an option, walking is another great option to consider. Walking to lower cholesterol is highly recommended, as it can significantly increase HDL levels and improve overall physical and mental health.
While brisk walking is encouraged, it is not required. Walk at a good pace your best for as long as possible. Again, the duration of the exercise should be a priority over the intensity.
3. Cycling
Cycling is an effective exercise for lowering cholesterol. This aerobic exercise strengthens muscles, increases endurance, burns calories, and prevents LDL from building up in the arteries.
You can incorporate this exercise into your daily routine by cycling around your house regularly. Cycling is ideal for people who cannot do weight-bearing activities.
Cycling also helps protect your knees and other joints from arthritis.
4. Swimming
Swimming is a great way to protect yourself from high LDL levels. Swimming burns calories and improves your flexibility and fitness.
Water aerobic exercises such as arm curls and leg kicks are also helpful.
5. Resistance Training
This type of exercise involves using tension to strengthen the muscles. This tension can be provided by exercise machines, weights, gravity, or resistance bands.
Resistance training is designed to improve balance and strength. It also burns fat and, therefore, reduces the risk of accumulating too much “bad cholesterol”.
You should do stretching exercises before and after each workout to maintain your flexibility.
You should also note that you should talk to your doctor first to determine what type of exercise is right for you.
6. Yoga
Yoga is an important exercise to help lower cholesterol. It helps you relax and reduce stress that contributes to high cholesterol levels.
Other exercises that help prevent the accumulation of LDL are dancing, hiking (mainly uphill), and jumping rope.
Older adults are recommended to spend at least 30 minutes a day participating in physical activity.
