Lowering Cholesterol by Exercising


According to the National Cholesterol Education Program (NCEP), a healthy diet, weight loss and physical activity are the pillars of therapy for many people with cholesterol disorders. Studies have shown that exercising regularly (approximately 30 minutes three to five times a week) raises levels of HDL (the "good" cholesterol) and helps in eliminating excess LDL ("bad" cholesterol) from the blood.

There are many activities that you can do to reduce high cholesterol: aerobics, weightlifting, swimming, hiking and dancing are some of them. Vigorous activities such as walking, jogging, biking and swimming are called aerobic activities, and they are especially good for heart conditioning and improving blood circulation. If you choose one of these activities, be sure to start slowly and gradually increase to avoid tension and injury. Also, don’t forget to consult the best cardiologist near you for a healthy diet plan and professional advice.

What is the benefit of exercising?

When you exercise, it tones your body, circulates blood throughout the body and helps in eliminating clots present in the blood vessels while making the heart stronger and more efficient pump. 

Here are some useful tips for you:

  • If you cannot spend 30 full minutes at a time, several shorter periods of physical activity during the day can add up to the 30-minute recommendation.
  • Skip the elevators and climb the stairs. This type of exercise will also help in strengthening your lower abdominal legs and muscles.
  • Create your exercise plan to be able to perform a variety of exercise activities during the week. Doing just one activity can make you get bored and stop exercising.
  • If it has been a while since you exercised, increase slowly up to five times per week. Starting an exercise regime too suddenly can cause you to stop exercising.
  • If you have difficulty committing to exercising, initially commit to five minutes of exercise that day. You will find that once your five minutes have elapsed, you will not want to stop.
  • Walk as often as possible, even if that means parking farther from your destination or not relying on car transportation.
  • The amount of time spent on exercise is more important than the intensity of the exercise. Choose dynamic forms of exercise that tend to last at least 20 to 30 minutes and are performed at moderate intensities.
  • In general, for exercise to significantly reduce cholesterol levels, a relatively high volume of exercise is recommended (for example, 1,500 calories or more per week). In 12 to 16 weeks, this volume of exercise can reduce total cholesterol by 10 to 20 percent.
  • A sample program would be to start walking 20 minutes per day, four days a week. For six to eight weeks, increase this program to one hour, six to seven days a week of walking on mountainous terrain (variable) or walking on relatively flat terrain. Above all, in addition to lowering your cholesterol, exercise will make you feel and sleep better.

However, exercises will not make a good difference unless you start eating a healthy diet. In order to lower your cholesterol level, it is essential to follow the advice of the best cardiologist. Hayaat.pk will help you in finding the best cardiologists in Lahore, so book an appointment now.




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