If your cholesterol is not in the normal range, regular exercise should be an important part of your cholesterol-improving strategy. There are many types of exercise that can improve your cholesterol levels, but what are the best exercises you can do?
Here are some types of exercise that can be effective in improving your cholesterol levels:
- Aerobic exercise: Research shows that regular aerobic exercise, or cardiovascular exercise, is one of the best exercises for improving cholesterol. Cycling, jogging, and brisk walking are all good options for lowering LDL, improving heart health, and reducing the risk of heart disease.
- Swimming and water exercises: If you don’t like running, jogging, or other activities that can be hard on your knees, floating, hydrotherapy, and water exercises can be just as effective as land-based exercises. Aquatic exercise has the advantage of being dynamic, less stressful on the joints, improving balance and coordination, and the ability to work on two pieces of moving equipment at once.
- Strength Training: Strength training is also beneficial in lowering cholesterol. Whether using strength training, resistance bands, free weights, or machines, we can help you build strong muscles, improve posture and balance, and increase your functional capacity.
- Yoga: Although considered a low-intensity exercise, yoga can also help lower LDL, reduce stress, and help improve your performance and mobility.
The guidelines call for a minimum of 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise. You can break up a 30-minute routine into more manageable chunks, such as three 10-minute routines per day instead of one. Combine strength training and interval training for maximum benefit.
You can also think about ways to incorporate more physical activity into your daily life, such as parking a little further away from the mall and walking a few extra steps, taking the stairs instead of the elevator when you get to work, or walking the dog after dinner instead of sitting on the couch watching TV.
Some things to keep in mind before working out: Remember to take it slow, especially if you haven’t exercised in a while. Also, always be careful to consult your doctor before starting an exercise regimen. They can assess your optimal fitness level and which exercises will yield the best results. They can also help you fine-tune your technique so you can avoid slowing down your workouts due to injury.
Some Tips for Getting the Most Out of Your Workout
If you want the best results, remember that exercise is just one element of your overall approach to heart health.
Some lifestyle plugins that can help improve your cholesterol and support your new exercise program include:
- Track your progress: If you want exercise to become a habit rather than just a temporary phase, you should set up a weekly progress chart.
- Eat a healthy diet: While diet doesn’t play as big a role in cholesterol control as once thought, it still has an impact (as does your overall health). To improve your diet, try cutting back on saturated and trans fats, both of which contribute to high cholesterol. Instead of consuming foods high in trans fats, focus on soluble fiber and foods rich in omega-3 fatty acids, like fish.
- Vary your activities: If you only do one type of activity every day, you’re more likely to get burned out or bored. To keep your workouts effective, try a variety of cardio, strength, and endurance activities. Experimenting with your own activities can help you stay motivated, focused, and healthy.
- Exercise with others: If you work out alone, who will hold you accountable? Having a workout buddy can help you stay motivated to reach your goals, whether it’s lowering your cholesterol, losing weight, or gaining muscle. Whether you find a workout buddy, a trainer, or join a group, turning your workouts into group activities can be more effective (and more fun).
- Ditch unhealthy habits: If you want to improve your cardiovascular health, you should make lifestyle changes to support this goal.
