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To exercise to lower cholesterol, you don't have to run to the gym and exercise until you drop. A little bit is enough, but systematically. See examples of cholesterol-lowering exercises.

Only proper nutrition combined with physical activity effectively lowers cholesterol. This was proved by an experiment conducted on 400 volunteers, who were divided into four groups after measuring their blood cholesterol levels: the first did not change their lifestyle, the second started exercising intensively, the third switched to a low-fat diet, and the fourth was supplemented with physical activity. When all cholesterol levels were checked after a year, it turned out that only in the fourth group its decrease was significant.

Just 30 minutes of physical activity has a significant impact on lowering cholesterol levels.

How does exercise lower cholesterol?

Exercise favorably changes the ratio between bad LDL cholesterol and good HDL cholesterol - it reduces the level of bad cholesterol and at the same time increases the level of good cholesterol. In addition, regular exercise reduces systolic and diastolic blood pressure in people with hypertension, and improves the efficiency of the heart and lungs. The transport of oxygen to the tissues and the blood flow through the organs increases. In addition, physical activity regulates the level of sugar and insulin, and blood clotting improves. Regular exercise, apart from having a direct effect on the circulatory and respiratory systems, also improves your well-being, because during exercise, the body produces endorphins - happiness hormones.

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Keep a steady pace

Exercise should be moderate intensity, enough to make the body slightly short of breath, and the heart rate should not exceed 100-130 beats per minute.

So maybe it would be cycling, brisk walking (e.g. with Nordic walking poles), running, swimming or dancing. Those who prefer group effort will surely choose something from the fitness club's offer. It is important to introduce movement gradually. If the body is not used to exertion, it is better to start with walks. At the beginning, 2 or 3 times a week for at least half a week is enoughhours, and when the form increases - get to the daily amount of exercise.

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Author: Time S.A

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After 3 months of systematic physical exercise, the HDL level rises on average by about 7 percent. It is enough to follow the principle recommended by doctors: 3 x 30 x 130. What does that mean? Well, you should be actively spending time at least 3 times a week for at least 30 minutes. The intensity of the exercises must be such that your pulse beats about 130 times per minute.

Start your cholesterol-lowering exercise program with 15 minutes a day for 5 days a week, eg with a break on Tuesday and Friday. Gradually extend the time of classes to reach 50 minutes a day after 3 months. You don't have to exercise at the same time. Only consider me altimes. Wait at least an hour after eating to start your exercises and finish them 30 minutes before eating. You don't have to limit yourself only to drinking mineral water.

Exercise to lower cholesterol

Remember to stretch all your muscles and repeat each exercise 5 to 15 times. Your program for 15 minutes:

  • arms1. While standing, swing your arms back and forth, then side to side; 2. Make the biggest circles with your arms;
  • neck1. Touch your chin to your chest and tilt your head as far back as possible. Then try to touch your head to the left and once to the right shoulder; 2. Turn your head once to the left and once to the right;
  • back1. While standing, bend down and touch the floor with your hands; 2. On your knees, lean on your hands and make a "cat's back"; 3. Lying on the floor, lift your joined, straightened legs up (the so-called candle);
  • hips1. While standing, make deepened bends to the side. Try to reach as close to the ankle as possible with your hand; 2. Make circles with the pelvis; 3. While sitting on your heels, move your buttocks from one side of your heels to the other;
  • belly1. While sitting flat on the floor, make deep forward bends. Try to touch your straightened knees with your forehead; 2. Lie down on the floor and make the same bends; 3. Lying flat on the floor, raise the joined legs approx. 30 cm above the ground and lower them very slowly;
  • legs1. While standing, lift one or the other straightened leg forward; 2. Doten squats.

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