Do you have high cholesterol? I do. But do you know that exercise is one way to help you lower that bad cholesterol and increase the good cholesterol?
According to Martica Heaner, M.A., M.Ed., for MSN Health & Fitness “doing aerobic exercise along with diet changes can prevent or decrease a drop in HDLs.
Exercise alone works to a degree, too. The biggest effect of exercise on improving cholesterol levels is boosting HDLs and lowering triglycerides. But to give HDL levels a good boost above the baseline, exercise must be regular and expend enough energy to burn at least 800 to 1,200 calories per week. Any aerobic exercise—from walking and running to swimming and cycling—counts. Walking at three miles in an hour burns about 300 calories, on average. To meet the threshold then, a person needs to walk around eight to 12 miles a week, or do some other aerobic activity for at least 30 minutes on six or more days per week.
As far as triglycerides go, exercise can reduce them by around 15 percent to 25 percent. There appears to be a similar threshold of regular exercise required to trigger the effect—expending at least 1,200 calories a week, with up to 2,500 to 3,000 calories a week recommended.”
What kinds of exercise can you do to improve your cholesterol levels? Well, any kind, really. Going for a walk or bike ride during the summer, skiing in the winter, swimming, attending Aqua Fit, Zumba, or Boot Camp, these are all great ways to get your heart pumping and your cholesterol levels moving in the right direction.
Why not check out a gym in your area to see what they have to offer? A tour is free and you might see something you like.
A great place to start is your doctor’s office. They can recommend types of exercise that you can do to ensure your heart is healthy for a long time.
But, when it comes to high cholesterol, what you eat is very important too. Make sure you seek help from your doctor or dietician on what types of food can lower your cholesterol as well.
Together, the right food and exercise can ensure a healthier heart.
Keep moving!
http://health.msn.com/health-topics/cholesterol/good-cholesterol-bad-cholesterol
posted by Jen
