Having high cholesterol levels can be concerning, but it can also give you the incentive to lead a healthier lifestyle. Coupled with cleaning up your diet, having an effective exercise regime can make a huge difference, not only to your cholesterol levels but to your overall health and well-being too. If you want to know how to lower cholesterol with exercise, the following is really going to help you out.
What is the link between cholesterol and exercise?
The link between how to lower cholesterol and exercise is one that has never been exactly proved; however, some experts accept that it can play a big part. One of the given reasons is that exercise can help you lose weight, which is a commonly cited causal factor of high cholesterol levels. This is because increased weight often comes with low-density lipoprotein (LDP), which is commonly thought of as bad cholesterol, a key component in heart disease. Therefore, lowering weight and body fat through exercise can play a big part in lowering these levels.
How much exercise do you need?
At the very start, a good rule of thumb is anything is better than nothing. Pick something that you can do for 10-20 minutes to start with. As you get more used to exercising, a good guide is to get 30 minutes of exercise per day or, if you can manage it, an hour for increased weight loss. Ideally, you’ll find something that you love to do and exercise won’t seem like hard work at all. However, setting yourself small and manageable goals on a weekly basis will keep you motivated too.
What type of exercise will help?
Whilst cardio is commonly seen as the primary way of reducing fat and losing weight, current research suggests that combining it with resistance training will produce optimal results. Rather than focus on one or the other, mixing up your exercise routine will get you to your fitness goals more quickly. Brisk walking, jogging, cycling, swimming and playing sport are just a few ways of boosting cardio fitness. Couple that with a variety of weight training (free, fixed and bodyweight exercises) and you’ll quickly start to develop your fitness. We’re not talking bodybuilding here, just enough to help build up the strength in your muscles.
How do you get started?
Whenever you begin any new exercise routine it’s always best to consult your doctor if you have high cholesterol, and start slowly and build up. The first session you do, whether it’s a walk, jog, swim, cycle or anything else, should act as a benchmark. Don’t push yourself, just record what you can manage and then you’ve got something to aim for the next time. Remember that this process is a marathon, not a sprint, so increase intensity and length of time spent exercising gradually. If you’re in any doubt about what you’re doing contact your doctor to make sure you’re ok to be taking part in that kind of exercise.
So, if you’re wondering how to lower cholesterol levels, start by increasing your fitness and shedding a few pounds. Having said all of this, exercise alone will only do so much and it’s vital that you follow a healthy diet too. It’s all about getting started now and with the right choices you’ll soon be on the path to a much healthier lifestyle.
As always Team CSN are here to help, call or email us today and we can give you professional, unbiased advice on all your nutrition and supplement needs.