Exercises for high cholesterol

A study published in the New England Journal of Medicine in 2002 suggested that the more one exercises, the higher the chances of lowering LDL (low-density lipoprotein) in the body. The study also observed that the duration of exercise mattered more in lowering bad cholesterol than the intensity of the exercise. 

Along with regular exercise and eating a well-balanced diet, quitting habits such as smoking work in tandem to regulate and lower the levels of bad cholesterol in the body.

Those who haven’t been exposed to an active lifestyle must begin with smaller goals and increase the intensity or amount of their physical activity gradually.

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According to the National Health Portal of India (NHP), adults aged between 18 and 64 years of age must do at least 150 minutes of physical activity at moderate intensity, or half that duration (75 minutes) of intense physical activity in a week.

There always seems to be a debate over whether aerobic exercises or weight training hold more importance over the other; NHP stresses the importance of both. It says that at least two days of weight or strength training activities for major muscle groups and aerobic exercises performed over 10-minute intervals are a must for adults.

To sum it up, a combination of aerobic (walking, running, dance fitness) and strength training exercises (weight training, bodyweight workouts, crossfit) or yoga go a long way in maintaining an ideal body weight, as well as keeping cholesterol levels under control.

All kinds of exercises that promote agility and movement in the body, as well as include the use of strength and force are great for maintaining good health and fitness, as they help burn calories from foods as well as make use of all the nutrients. Here are a few forms of exercising that help in maintaining good cholesterol levels.

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While some of us may have had active childhoods, doing all kinds of physical activity like playing sports and following exercise routines, the onset of adulthood and heavy workload takes a toll on a person’s overall quality of life. Some, on the other hand, may have never seen the inside of a gym or a fitness centre and settled into a sedentary life with time. However, it is never too late to begin.

If you are just beginning your fitness journey, it is always better to seek the advice of a doctor and understand your body’s limitations with respect to prior ailments if any. It is also best to start with low-intensity fitness programmes done over short durations to get the body used to the movements.

Ensure that you include a few minutes of warm-up exercises before setting off on a walk or a run or performing any other physical activity to reduce the risk of running injuries or workout injuries. Even more important is to understand your own body’s limitations; those with weak or injured knees shouldn’t be performing exercises that involve running. Instead, they can think about other forms of exercises like cycling or swimming, or work towards strengthening the weak joints of the body.

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Finding out about one’s own poor health can be distressing, but it is also an opportunity to turn things around for the better. Good health is a result of consistent good habits practised over time, which can be inculcated into your schedule even later in life.

Maintaining a healthy body weight with regular exercise and a balanced diet and avoiding bad habits like smoking or drinking go a long way in maintaining good cholesterol levels in the body.

Stressful lives at home or even at work are major contributing factors towards poor health. Exercising helps with lowering the levels of stress, allowing you to take time off for yourself and is a great way to indulge in physical activities that you may have left behind as you grew up. It is never too late to start your fitness journey.

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