There are so many things that people can do to reduce their cholesterol levels. One of the most effective approaches to cholesterol reduction is physical exercise. Along with proper diet, physical exercise can make a significant change in one’s health. It can reduce the total number of cholesterol by an average of ten percent. Regular exercises help lower bad cholesterol and increase the number of good cholesterol.
- Walking – It is definitely the best and easiest form of physical exercise ever. It is a lot easier than running or even jogging. Even if this exercise is very simple, it is still powerful enough to improve the heart rate. The American Heart Association states that this is the most ideal form of exercise. A morning walk right after waking up is very ideal. People might want to stroll around their neighborhood. They could even visit the park and tour it. Shoppers might want to spend more time touring the malls and grocery stores. If it will not make them late, people are advised to walk to school or work. Instead of staying indoors after a heavy meal, people are advised to stroll outside. Of course if they do not want to go outside they might want to pace around their living room.
How fast should a person walk? Maintaining a brisk pace is very ideal. A brisk pace can keep the heart breathing. It will also force the seat glands to excrete sweat.
- Yoga – It is also associated with stress reduction. One might ask what this exercise has to do with cholesterol levels. Here is the main reason why yoga is recommended. Stress can trigger the body to produce more bad cholesterol. Every day, people are exposed to stress. It does not matter if a person spends his day at work, school, or even at home. Stress can be achieved in all of those places. Yoga is composed of deep breathing, mediation, and poses. Once stress has been removed or minimized, the body will start producing normal levels of cholesterol.
The poses are the main highlights of yoga. For example, inverted poses places the legs and abdomen higher than the heart. These poses stimulate circulation and allow blood to flow abundantly throughout the arteries. Doing head stands can also help relieve pressure from the abdominal muscles and regulate cardiovascular health.
People who are having a hard time controlling their diet will really find yoga useful. Yoga practitioners will learn how to control their cravings when it comes to unhealthy foods. Doing a few sessions of yoga will help people achieve stronger muscles.
- Tai Chi – It is an ancient form of Chinese martial arts. It is characterized by slow and purposeful movements. Even if it is not used as a form of self defense anymore, it is still popular because of the medication and relaxation that it provides. Tai Chi exercises can reduce the total cholesterol levels by about seven percent. The poses, of which the most popular is the Wang style, can definitely reduce the risks of heart diseases and stroke. The routines are very easy to do that anyone can try them. In fact, the routines are so easy that even older people can try them. Old people really love Tai Chi because it is not as strenuous as other aerobic exercise such as swimming, jogging, biking, and even walking. Tai Chi routines can also serve as warm up exercises especially in the morning.
Of course, these things should be done regularly so that cholesterol levels will be maintained at a normal rate.
Proper Extent of Exercise Needed
How often should a person exercise? Since there are so many exercises that should be done, people might want to know how much is too much. After all, a lot of time and money is invested in exercise. Yoga and Tai Chi classes can be very expensive nowadays. People are recommended to exercise at least thirty minutes every day. If a person has a very busy schedule, he should not worry at all. This is because he can divide the thirty minutes into separate sessions. For example, he can walk for fifteen minutes before work. After arriving from work, he could do use the other remaining fifteen minutes for yoga or tai chi poses. He will receive the same benefits that a straight thirty-minute workout offers.
It would be better if people can increase the number of exercises that they can do daily. Not only will they be able to reduce cholesterol levels, but they will also experience the benefits of healthy living. It should also be noted that exercises are not enough for cholesterol control. These physical activities should always be accompanied by healthy diet and weight loss. Doing all of these things will definitely help them achieve normal levels of cholesterol in their bodies.