How To Stay Motivated To Move
If youve been sedentary for some time, starting an exercise routine may feel daunting or intimidating. Not everyone loves exercising, but when youre faced with the choice of either getting a move on or risking catastrophic health consequences, exercising anyway is important.
If youre dreading the prospect of daily workouts, here are some ways to getand staymotivated and make exercising something you look forward to:
Does Weight Lifting Lower Cholesterol
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What Kind And How Much Exercise Will Help Lower Ldl Cholesterol
Even regular mild aerobic exercise the kind that gets your heart rate up can make a huge difference in lipid levels.
A meta-analysis of 11 studies published in November 2018 in the journal BioMed Research International found that after 8 to 24 weeks of low- or moderate-intensity exercise for 30 to 40 minutes a day, participants had lower LDL cholesterol levels in some studies, as well as lower LDL subfractions in others.
To improve cholesterol levels, as well as lower your blood pressure and overall risk for heart attack and stroke, the American Heart Association recommends getting at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. This works out to be about 20 minutes of exercise every day, or 30 minutes of exercise five days a week. You can mix up moderate and vigorous activity if that makes it easier for you to stick to a workout schedule. And if youre a bit rusty, its completely fine to start slow, at 15 minutes a day or so of moderate-intensity exercise, and work your way up from there.
Some examples of moderate-intensity exercise:
- Jumping rope
- Aerobic dancing
There are also tons of instructor-led workout classes you can do from home for free. If youre new to exercise or coming back after a long break, the Cleveland Clinic warns that you may have to drop down to a slightly lower level of activity and work your way back up.
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The Best Exercises To Lower Cholesterol
Brisk walks or jogging
Theres no need to hit the treadmill at full speed. In fact, if youre not used to running, are overweight or have issues with your joints, it could do more harm to your body than good.
Start with an easy walk around the block, then a longer walk, then a slow jog. Not only will you be lowering your cholesterol, but youll be lowering your blood pressure, too.
You didnt have to think about cholesterol levels as a kid, and maybe thats because you were staying active by riding your bike around town with friends and family. Get back in touch with your inner child and hop back on a bike to lower cholesterol.
Cycling/biking can burn just as many calories as jogging, but its easier on your knees. All you have to do is find an appropriately-sized and comfortable bike and ride off into the healthy cholesterol level sunset.
If walking, running and biking are proving to be too much on your body, swimming can solve your cholesterol problems just as effectively.
When you take a few laps in the pool, youre working your entire body, and youre doing so in a way that can feel therapeutic. Swimming is great for overall heart health and part of that is lowering your cholesterol.
The best news for someone who isnt so keen on cardio is that yoga, too, is good. However, to get cardiovascular benefits, you need to increase your heart rate. Yoga is also great for:
Does Weight Loss Lower Cholesterol
Regardless of your weight and physical activity, eating as much heart-unhealthy foods as you want will cause your cholesterol levels to go up and put you at risk for heart disease, sooner or later. You can be thin, have a healthy weight, or even physically fit and still have high cholesterol.
Any body type can suffer from high levels of bad cholesterol, although overweight and obese people are more prone to it. And if you are the type who does not easily gain weight, you may be less aware of how much damage all the trans and saturated fats you are eating are doing to your heart.
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Effects Of Moderate Exercise On Ldl
Although researchers are still trying to determine exactly how exercise affects your cholesterol, the bottom line is clear: moderate exercise appears to have favorable effects on your cholesterol levels:
- Moderate exercise reduced LDL cholesterol by up to 10% in some studies. There are a few studies that suggest that exercise may have a slightly positive or neutral effect on LDL.
- Exercising regularly can increase your HDL cholesterol by between 3 and 6%.
Although this may not seem like much, combining exercise with other lifestyle changes can help keep your cholesterol levels, as well as the rest of your body, healthy.
What The Research Says
A research analysis published in February 2014 in Sports Medicine found weight training very effective for reducing total and LDL cholesterol along with body fat. This finding is good news for those who can’t do cardio because of physical limitations.
Other research, published in Medicine & Science in Sports & Exercise in March 2019, found that participants who did weight training, independent of aerobic activity, had a 40 to 70 percent lower risk for heart attack or stroke than did those who didn’t do weight training. It didn’t take a huge investment of time to reap the benefits just an hour a week.
Also, a study published in July 2019 in JAMA Cardiology showed that, while both cardio and weight training reduced fat around the heart, only weight training reduced a certain kind of fat, called pericardial adipose tissue. Though this particular study didn’t look at long-term health outcomes, reducing pericardial adipose tissue may have heart-healthy benefits.
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Is Aerobic Exercise Or Strength
While both aerobic exercise and strength-training exercises have been found to have benefits on cardiovascular health, studies suggest that a combination is ideal. A 2012 study in BMC Public Health, found that engaging in both types of exercise resulted in greater benefits for weight loss, fat loss, and cardiorespiratory fitness than either cardio or resistance exercises alone.
How much and how often you exercise is also important. According to the American Heart Association, you should aim for 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity or a combination of both, preferably spread throughout the week. You’ll gain even more benefits by being active at least 300 minutes per week. Add moderate- to high-intensity muscle-strengthening activity at least two days per week.
That said, any physical activity is better than nothing, even if it’s just taking the stairs instead of the elevator, or walking around the block. Furthermore, if you find it hard to exercise for long periods at a time, you can divide it up into shorter sessions10 or 15 minutesthroughout the day and still reap similar benefits.
Does Exercise Burn Off Cholesterol
Exercise doesnt exactly burn excess cholesterol like it burns fat. According to a literature review in the journal Sports Medicine, scientists arent yet clear on why exercise lowers cholesterol, but they believe that it may improve the bodys ability to utilize fats rather than carbs for energy, effectively lowering the levels of fats, including cholesterol, in the blood.
Strength training is also very effective for lowering cholesterol, especially for people who cant do cardio exercise due to mobility issues. A 2019 study found that people who lifted weights for a total of one hour per week, but didnt engage in any cardiovascular activity, enjoyed a 40 to 70 percent lower risk for heart attack or stroke than those who didnt lift. Resistance training, like cardio, may lower cholesterol levels because it causes the muscles to burn fat. Both types of exercise also help you reduce your body mass index, or BMI, another important risk factor for high cholesterol and heart disease.
Although your overarching goal for exercising is to lower your cholesterol, regular exercise also leads to weight loss, healthier hair and skin, better mental health, and improved overall health.
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How Can Weight Lifting Improve Heart Health
Many believe that the links betweenexercise and heart health are entirely due to weight loss. Contrary tothis belief, while weight loss can help individuals prevent diabetes and avoidextra strain on their hearts, it is not the only way that resistance exercise suchas weight lifting can help people avoid a heart attack or stroke in the future.Weight lifting helps to prevent eventual serious heart conditions bybenefitting the following:
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Weight Loss And Lowered Cholesterol Bottomline
You can have a healthy weight and still have high cholesterol levels. But you are more likely to have unhealthy cholesterol levels if you are overweight or obese. Losing weight is the right towards lowering your cholesterol, but it is not the only step.
You will have to adopt an overall healthy lifestyle, which includes eating healthy and engaging in regular physical activity. Lowering your weight does not automatically lower your cholesterol. There are foods you have to avoid or minimize consumption of there are foods you should eat more of.
Lowering your cholesterol is not just a one-time goal. You have to commit to your healthier eating patterns and a more active lifestyle to keep your cholesterol at healthy levels. Make sure to visit your doctor so you can find out the relevant numbers you need to focus on and achieve, i.e. LDL and HDL levels.
When you successfully lower your cholesterol levels through weight loss and healthy habits, you will also significantly reduce your risk for other health issues associated with being overweight or obese, such as cardiovascular disease and diabetes.
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Which Exercise Is Best To Reduce Cholesterol
When it comes to lowering cholesterol, there is no single exercise that works. Reducing cholesterol levels requires a combination of diet, exercise, lifestyle modifications, and medication if necessary.
However, regular exercise can help promote good health overall, especially if you incorporate aerobic exercises and resistance training.
Reducing Cholesterol With Intermittent Fasting
Any form of fasting helps you lose weight, and in turn, can help you reduce cholesterol levels. There are three methods of intermittent fasting:
- Alternate-day fasting
- Periodic fasting
- Daily time-restricted feeding
However, the most effective method is one that can be easily maintained based on your daily routine. A common feature is sticking to an 8-hour eating window, for example:
- Start at 10 a.m.
- End at 6 p.m.
- This way you are eating between the 8-hour window of 10 a.m. to 6 p.m. and fasting the rest of the time.
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Can Strenuous Exercise Before A Cholesterol Test Increase Ldl
Links have been established between high levels of LDL cholesterol and coronary heart disease. Diet and exercise are the two primary recommendations of ways to lower LDL cholesterol, also known as âbad cholesterol.â In some cases of cholesterol testing, individuals who exercised prior to having blood drawn found that their LDL cholesterol levels actually increased. Although exercise improves an overall blood panel, strenuous physical exercise prior to a blood draw may negatively impact the results.
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Managing Cholesterol With Exercise
So, does exercise lower cholesterol? Research shows that exercise and cholesterol are related, but again, the biggest factor in making a dent in triglycerides is being more conscious with food choices.
Make sure your exercise efforts are being complemented by a diet high in fruits, vegetables, lean proteins, and healthy fats to enhance the effects of exercise to lower cholesterol naturally.
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Go For A Nice Run Or Jog
If your joints are in good shape and you enjoy jogging, youre in luck, as this is a great exercise for lowering cholesterol and for managing your weight. Dont think you have to race, though. An easy jog for a few miles may be better for lowering cholesterol than a fast sprint around the block.
In a 2013 study published in the Archives of Internal Medicine, researchers reported that long-distance runners showed significantly better improvements in HDL cholesterol levels than short-distance runners . They also saw better improvements in their blood pressure.
Drink Alcohol Only In Moderation
If you dont automatically associate alcohol with your blood cholesterol level, youre not alone. But research shows theres a major correlation: Regularly drinking to excess can increase your level of triglycerides while increasing LDL cholesterol and lowering HDL cholesterol. All that can be very bad news for your heart, raising your risk of heart attack and stroke. To help keep your cholesterol in a healthy range, drink only in moderationmeaning no more than two drinks daily for men, or one drink daily for womenor not at all.
How To Reduce Cholesterol Through Your Diet
The USDA developed a guide for adults and children called MyPlate which replaces the obsolete food pyramid. With the MyPlate approach, there are five food groups in set proportions: fruits, vegetables, proteins, grains, and dairy.
The plate is divided into sections:
- Vegetables: 40% of the plate
- Protein: 20% of the plate
- Grains: 30% of the plate
- Fruit: 10% of the plate
- Dairy: Small cup of yogurt or a glass of fat-free milk
Dividing the plate this way makes it easier to understand the types and quantity of food to include in each meal to make it balanced. This diet plan can also help those with high cholesterol levels to eat a healthy diet without excess fat.
Raising Good Cholesterol Through Weight Training
Good cholesterol is known as HDL, which stands for High-Density lipoprotein. HDL cholesterol is manufactured naturally in your body to help clean out the bad cholesterol .
Think of HDL in your body as sweepers going through your bloodstream and sweeping up the LDL to flush them out of your system.
A high HDL count is good because the more sweepers you have the lower your LDL will be and the healthier you are. HDL carries LDL and triglycerides out to your liver, your adrenals, and your ovaries or testes.
This transportation aids in the removal of the cholesterol as well as in the natural production of steroid hormones.
There is no need to take steroids while you are weight training because your body manufactures them naturally for you.
Although there is little you can do with exercise and diet to raise the good cholesterol, you can certainly work on lowering the bad cholesterol, which reduces your overall total cholesterol and creates a higher good to bad cholesterol ratio.
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Direct Measurement Of Ldl Particle Concentrations
There are several competing methods for measurement of lipoprotein particle concentrations and size. The evidence is that the NMR methodology results in a 22-25% reduction in cardiovascular events within one year, contrary to the longstanding claims by many in the medical industry that the superiority over existing methods was weak, even by statements of some proponents.
Since the later 1990s, because of the development of NMR measurements, it has been possible to clinically measure lipoprotein particles at lower cost and higher accuracy. There are two other assays for LDL particles, however, like LDL-C, most only estimate LDL particle concentrations.
Direct LDL particle measurement by NMR was mentioned by the ADA and ACC, in a 28 March 2008 joint consensus statement, as having advantages for predicting individual risk of atherosclerosis disease events, but the statement noted that the test is less widely available, is more expensive ]. Debate continues that it is “…unclear whether LDL particle size measurements add value to measurement of LDL-particle concentration”, though outcomes have always tracked LDL particle, not LDL-C, concentrations.
The LDL particle concentrations are typically categorized by percentiles, < 20%, 2050%, 50th80th%, 80th95% and > 95% groups of the people participating and being tracked in the MESA trial, a medical research study sponsored by the United States National Heart, Lung, and Blood Institute.