6 Light Exercises to Lower Cholesterol, It Only Takes 30 Minutes a Day

Don’t panic if you have high cholesterol. Simply do these things to lower cholesterol. High cholesterol is one of the health problems that is rarely realized. This happens because high cholesterol has no symptoms and is known through blood tests.

High cholesterol, or HDL (high-density lipoprotein), which is also known as bad cholesterol, is a condition when there is too much fat in the blood so that blood vessels are blocked and cause various health problems such as heart disease and stroke.

High cholesterol, is generally caused by eating fatty foods, rarely exercising, being overweight, smoking, and consuming alcohol. Therefore, cholesterol levels can be lowered by eating healthy foods and exercising.

According to a 2015 study in the journal Atherosclerosis, physical activity can lower cholesterol and lower the risk of heart disease in adults.

How to Lower Cholesterol

Here are some light exercises that are suitable for lowering cholesterol levels:

  1. Brisk walk
Brisk walk can lower cholesterol
Brisk walk (image: pexels-shvets-production-8417420)

The American Heart Association states that brisk walking is perfect for lowering cholesterol levels. Karol Watson, UCLA Professor of Medicine and Cardiology, reveals that all energy-consuming exercise lowers cholesterol. Aerobic exercise is the most energy-consuming exercise, so it is more effective at lowering cholesterol levels.

  1. Running
Running can lower cholesterol
Running (image : pexels-pixabay-235922)

Similar to brisk walking, running also includes aerobics. Running is also effective for burning calories and can lower cholesterol by increasing your heart rate. This exercise can be done lightly and gradually.

  1. Cycling
Cycling can lower cholesterol
Cycling (image : pexels-mabel-amber-128202)

Research reveals that cycling is a safe and effective way to burn calories and lower cholesterol levels. Cycling can be done for a minimum of 30 minutes, 5 days a week. If possible, cycling can be done for 45 to 60 minutes every day. Cycling to work can also be one of the right choices if you feel you don’t have time to exercise.

But for beginners, cycling can be started slowly and at a distance that is not too far away.

  1. Swimming
Swimming can lower cholesterol
Swimming (image : pexels-jonathan-borba-6697392)

Swimming also includes aerobics. Swimming is an activity that is light for the joints and is a good activity for those who have joint problems. According to the National Heart, Lung, and Blood Institute (NHLBI), 30 minutes of swimming can burn about 240 calories. Swimming can also be an option to maintain weight, so it can reduce obesity which triggers high cholesterol.

  1. Lift weights
Lift weight could also lower cholesterol
Lift weight (image : pexels-andrea-piacquadio-3755826)

In addition to aerobics, exercise also needs to be interspersed with strength training. It is required to build muscle, which can help increase calorie burn at rest. According to research, strength training can increase good cholesterol. The American College of Sports Medicine recommends strength training, such as lifting weights at least twice a week with 8 to 12 repetitions.

  1. Daily activities
Doing daily activities like gardening can lower cholesterol
Gardening (image : pexels-cottonbro-4505166)

The NHLBI says activities like gardening and doing housework are excellent ways to get moving and start healthy habits. The most important thing is to do these jobs happily and regularly.

Source: Detik