High cholesterol is one of the leading risk factors for dangerous cardiovascular diseases such as heart attack and stroke. In addition to adjusting your diet, regular physical exercise plays an essential role in controlling cholesterol and improving cardiovascular health.
Among the forms of exercise, leg exercises not only help increase the strength and endurance of the leg muscles but also bring great benefits in reducing cholesterol and improving overall health.
Which leg exercises help reduce cholesterol?
Here are 4 simples but extremely effective exercises that you can do every day to control your blood cholesterol levels well:
1. Brisk Walking
Brisk walking is one of the easiest exercises to do but is surprisingly effective in reducing cholesterol. Walking briskly for at least 30 minutes a day can help lower LDL (“bad”) cholesterol levels and at the same time increase HDL (“good”) cholesterol.
When you walk fast, leg muscle groups such as calves, quadriceps and hamstrings work continuously, promoting the cardiovascular system to work more actively. This process not only improves blood circulation but also helps to consume energy and reduce body fat, thereby lowering blood cholesterol levels.
In addition, walking outdoors in the early morning sunlight also helps reduce stress, improve mood and support the control of other risk factors related to lipid metabolism disorders. You should walk in the early morning or cool afternoon to take advantage of the fresh air. The speed should be moderate, can make you breathe faster but still enough to chat.
2. Squats
Squats are a great exercise to help build muscles in the lower body, including the thighs, buttocks and calves. Squats not only help increase strength but also speed up the process of burning calories, support fat loss and improve blood lipid metabolism.
Research has shown that resistance exercises like squats help reduce LDL cholesterol, triglycerides, and improve overall cardiovascular health.
Increasing muscle mass through squats helps increase basal metabolic rate, thereby helping to control weight and reduce cholesterol effectively.
Here’s how to do it:
- Stand up straight, feet shoulder-width apart.
- Slowly lower yourself as if you were sitting on a chair, keeping your back straight, knees not going beyond your toes.
- Stand up slowly and repeat 10–15 times per set.
Note: If you’re just starting out, you can use a chair as a support or reduce the amplitude to avoid injury.
3. Cycling
Cycling is a gentle form of aerobic exercise that is extremely good for cardiovascular health and cholesterol levels. Just spending 20–30 minutes a day cycling can help your body reduce LDL, increase HDL, and improve blood pressure naturally.
When cycling, almost all leg muscle groups are continuously mobilized, including the calves, thighs and buttocks. This activity requires the heart and lungs to work harder, thereby increasing metabolic efficiency and eliminating excess lipids in the blood.
You can choose to cycle outdoors to enjoy the fresh air or use an exercise bike at home or the gym if the weather is not favorable.
Note: Start with short distances, gradually increasing the intensity and time for the body to adapt gradually.
4. Climbing stairs
Climbing stairs is a natural high-intensity interval training exercise that does not require any exercise equipment. By just climbing stairs for about 10-15 minutes a day, you can burn calories, improve your cardiovascular system and effectively reduce LDL cholesterol levels.
Climbing stairs has a strong impact on leg muscle groups such as the front thighs, back thighs, buttocks and calves, helping to increase muscle and improve blood circulation. This is a great option for busy people who don’t have time to work out at the gym. If you work in an office or live in a multi-story building, take the stairs instead of the elevator. Start slowly, adding 1–2 floors each day so your body doesn’t get too overwhelmed.
