Affluent Savvy
Affluent Savvy
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Forms of exercise that help a person lower their total and LDL cholesterol levels include walking, running, cycling, and swimming. Often, these exercises can also help raise the levels of a person's HDL cholesterol.
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Learn More »Regular exercise can lower cholesterol, reducing the risk of adverse health outcomes. Good physical activity options include brisk walking, running, and resistance training. The American Heart Association (AHA) advise people to aim for a minimum of 150 minutes of moderate intensity exercise per week to lower low-density lipoprotein (LDL), or “bad,” cholesterol levels. Cholesterol helps the body build cells, make vitamins and hormones, and digest some fatty foods. However, high levels of LDL cholesterol can be dangerous and put a person at risk of several health issues, including heart attack and stroke. In this article, we look at whether exercise lowers cholesterol. We also explain which types of physical activity to try and suggest other ways in which a person can manage their cholesterol. Types of cholesterol Share on Pinterest KARRASTOCK/Getty Images It is worth noting that there are two main types of cholesterol in a person’s body: LDL cholesterol and high-density lipoprotein (HDL), or “good,” cholesterol. When people talk about lowering their cholesterol levels, they are referring to LDL cholesterol. About 38% of adults in the United States have high LDL cholesterol. Types of exercise and their effects on cholesterol Regular exercise is a good way to get fit and healthy and reduce the amount of LDL cholesterol in the body. Below, we list some of the forms of exercises that can help reduce LDL cholesterol levels. Walking Regular brisk walks offer many health benefits. In one study , people who walked for 1 hour a day on 5 days of the week saw a reduction in the amount of LDL cholesterol in their body. Walking regularly and at a brisk pace is a good way to keep fit and healthy, and this activity is often easier to manage and carry out than running. A 2013 review compared walking with running. It stated that as long as the amount of energy a person expended was the same, both moderate walking and vigorous running reduced the risk of a number of heart-related issues by the same amount. Running Regular running also offers plenty of health benefits. It can help people get fit, lose weight, and improve their mental health. A 2019 review in the British Journal of Sports Medicine linked any amount of running to a 27% lower risk of all causes of death. Running can also help reduce the amount of LDL cholesterol in a person’s blood. The above review shows that any amount of running is good for a person’s health. However, a much older study showed that people who ran longer distances had more significant reductions in the levels of LDL cholesterol in their blood. Cycling Cycling is another effective way of lowering LDL cholesterol levels. A study in the Journal of the American Heart Association showed that people who cycled to work were less likely to have high cholesterol than individuals who did not. The authors also noted that cycling to work led to a lower risk of several cardiovascular health issues. Resistance training Resistance training increases muscle strength by making the muscles work against a form of resistance. People may also refer to resistance training as weight training. Resistance training can include the use of weights, such as dumbbells or kettlebells, weight machines that a person would find in a gym, or the person’s own body weight. Common resistance training exercises include: pushups
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