When you have too much fatty substances in your blood, which is called cholesterol, it can stick to the inside walls of arteries which increases the risks of cardiovascular disease. A Duke University study said that exercise improves the number and size of particles that carry cholesterol. Exercise can increase HDL (high-density lipoprotein) good cholesterol which will make you a healthier person as well as create larger and softer particles that are less likely to clog arteries.
Running or Jogging
Jogging or running for a few miles down the block will make a difference in your cholesterol levels. According to the Archives of Internal Medicine 2013 study, long-distance runners have better improvements in their HDL cholesterol than people who run a short distance of less than ten miles. Your blood pressure will also get better as well.
Biking is another good exercise that is good on the joints. According to a study in the Journal of the American Heart Association, people who bike to work are less likely to have a high cholesterol. A study in Circulation journal said that adults ages 50-65 had eleven to eighteen fewer heart attacks in the past twenty years than those who did not bike ride.
Metabolism Journal 2010 study says that women ages fifty to seventy found their swimming improved their body weight, body fat distribution, and better LDL (low-density lipoprotein) cholesterol levels better than those who walk. The International Journal of Aquatic Research and Education says that swimmers have a 53%-49% lower risk of dying of any cause than sedentary walkers or runners.
Lifting weights is the most recommended exercise to reduce the risk of heart disease to our health. Atherosclerosis Journal says lifting weights will clear LDL from the bloodstream than those who do not. Any age can lift weights as Journals of Gerontology said women ages 70-87 lifted weights for eleven weeks and had not just lower LDL levels but total cholesterol levels than those who did not lift weights.
Yoga can affect our cholesterol levels as well as reduce the risk of heart disease. Indian Heart Journal said that three months of yoga helped reduce total cholesterol and LDL cholesterol. HDL levels also improved for diabetics when done yoga for an hour a day. The European Journal of Preventive Cardiology said there was better results in LDL cholesterol, HDL cholesterol, and blood pressure.
Located in downtown Midland, The Springboard Center’s mission is to offer programs and services to treat alcohol and drug addiction treatment using an evidence based curriculum, 12 step programs, diet, nutrition, exercise, emotional, mental and spiritual development for a long recovery. For more information, please call us at 432-620-0255 as we are open 24 hours a day, 7 days a week.