Exercise and Cholesterol
As if we needed additional reasons to get more exercise … now comes word that exercise and cholesterol are directly related as well.
That really shouldn’t come as a surprise as it’s common sense that staying active is needed for all aspects of good health.
But one of the more exciting aspects about the relationship between exercise and cholesterol is that exercise is one of the few things – along with the proper cholesterol diet foods – that has been proven to be effective at raising high-density lipoprotein, or your “good” HDL cholesterol. (Ideally, both men and women should have 60mg dl of HDL cholesterol.)
And having high levels of HDL cholesterol is every bit as important (maybe more so) as maintaining low levels of LDL (low-density lipoprotein) cholesterol. In fact, having a higher amount of HDL will help reduce LDL naturally as it’s the HDL which serves as a “cleaning agent” for the more harmful LDL particles.
How Much Exercise is Needed to Benefit Cholesterol Levels?
How much exercise is enough to start seeing improvements and noticeable results on that next blood test?
That’s the tricky part as no one seems to know for sure. There’s no formula or foolproof plan that gets consistent results across the board for both men and women.
As reported by WebMD , a study at the University of Tokyo seems to indicate that longer periods of aerobic exercise is more helpful at increasing HDL levels than shorter, brief periods.
That’s not really a surprise, but is there a target that you should aim for?
Is There An Ideal Exercise or Fitness Plan or Cholesterol?
If you have the time, a good plan would be to focus on aerobic or cardio activities such as:
* Walking
* Biking
* Swimming
… and resistance training is great for increased metabolism, burning fat, and weight loss. This can include either weight training, using resistance bands, or simple isometric exercises.
If you did a 30 minute session, 5-7 times a week, of aerobic activities you’d get a ton more health benefits than simply lowering your cholesterol levels.
But don’t feel pressure to do intense exercise sessions several days per week. You don’t have to take up running or join a gym to get benefits. As anyone will tell you, any added activity is time well spent.
The extra physical activity can be simple things such as:
* Working in the yard
* Cleaning the house
* Walking you do while out shopping
* Playing a musical instrument
* Gardening
Just get your body in motion and get your blood pumping. Anything that gets your heart rate up and increases circulation can do wonders at cleaning your artery walls and blood vessels, which make it easier for your heart to pump blood through your body.
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