Cholesterol is a fat made by the liver. It plays an essential role in our bodies because it is needed to build healthy cells. Cholesterol travels through the blood to all of these cells, but if levels are too high, it can cause serious problems.
Cholesterol in your blood is carried by proteins. When fatty cholesterol is combined with proteins, it is called lipoprotein. They can be classified into two types based on the type of protein that carries the cholesterol and where it goes:
High-density lipoprotein or HDL is the good form of cholesterol because it moves out of your blood. HDL carries cholesterol to cells that need it or back to your liver so it can be broken down if you have more than your body needs.
High-density lipoprotein is different from HDL which is the bad form of cholesterol because it can deposit inside your arteries and cause blockages when there is too much in your body.
Why is exercise key to controlling high cholesterol?
One of the best ways to control high cholesterol is to exercise, which has been shown to increase HDL and decrease triglycerides
In addition, regular exercise can lower triglycerides, which, along with improving the ratio of good cholesterol to bad cholesterol, will help reduce the risk of heart disease. That’s why being physically active is so important.
You should aim for at least 150 minutes of moderate exercise a week. But sometimes you may need at least 300 minutes of exercise a week before you can see beneficial changes in your weight and cholesterol levels. The longer and more intensely a person exercises, the greater the potential impact on cholesterol levels.
Some studies have shown that people who get the greatest cholesterol-lowering benefits from exercise are those who have the worst diet and exercise habits to begin with.
Incorporate Exercises to Improve Cholesterol
If you haven’t exercised in a while, start slowly. Then gradually increase the speed and intensity to get the maximum benefit. But before starting any exercise program, see your doctor for a complete health check.
Try incorporating the following exercises to improve your cholesterol:
- Aerobic activities: These are activities that increase your heart rate, such as jogging, jumping rope, cycling, and swimming.
- Strength training: These are muscle-building exercises such as crunches, push-ups, and jumping jacks.
- Flexibility training: These are an essential part of any good exercise program and should be done before and after every workout.
The key to controlling cholesterol is to maintain the intensity of your exercise
You can vary your exercise routine, for example, changing the activity you do in the aerobic/cardio component from jogging to jumping rope. Or you can vary your endurance/strength-building activities from weight training to gymnastics. But the intensity must be consistent to have an effect on your cholesterol levels.
Sometimes doing different activities within a workout program is helpful but not necessarily beneficial. Ultimately, it depends on your natural inclinations.
Other health benefits of exercise
In addition to improving cholesterol, the overall health benefits of exercise are huge.
When you exercise, you also get many other cardiovascular benefits, such as lowering blood pressure and reducing the risk of heart attack and stroke. Exercise has also been shown to reduce the risk of cancer. Of course, it also promotes weight loss and an overall feeling of well-being.
Make sure you listen to your doctor’s advice about exercise and cholesterol control, and take your medications as prescribed.
