Cholesterol is a waxy fat-like substance that causes blockage in our blood vessels and does not allow the smooth flow of blood to our body parts especially the heart. The high cholesterol level may result in heart diseases, heart attacks, brain hemorrhages, strokes, diabetes, etc.
Once you are diagnosed with high cholesterol, you can’t decrease it with medicines. The medicines are only given to reduce your thick blood so that it can flow easily. The best way to get rid of cholesterol is by exercising regularly. A proper exercise of at least 30 minutes can bring you amazing results.
Here are the different types of exercises to do
Aerobic exercises tend to increase the heart rate and breathing. The endurance of your heart and lungs is strengthened. The muscles become strong as they bring more blood. Continuous practice of these exercises can lower your cholesterol, helps to relax the blood vessels. It can subside all other harmful effects of high cholesterol like heart attack, strokes, blood pressure, diabetes, etc.
The major aerobic exercises are:-
- Brisk Walk is more effective for aged people who find running tough due to joint pain. According to research 4.2 miles of the ordered brisk walk can give the same results as the 3 miles of running. So brisk walk is the easiest way out for aged people and must be preferred over running.
- Running is the fastest way to reduce your cholesterol. If you expect results quickly then you should try running. Running to a longer distance can show a decrease in LDL cholesterol levels in their blood.
- Jogging is a fun way of exercising. It helps in improving both the physical and mental health of the person. Jogging also focuses on breathing like in yoga so it is good for the brain as well.
- Cycling is the easiest way of exercising. It has the benefits of running and jogging both. Cycling should be made a habit as it is good for our health and our environment.
- Swimming is the most joint-saving aerobic exercise. In running walking, jogging the major effort is on the feet but swimming also strengthens our arm muscles and bones of the spine.
Strength Training / Resistance Training
Strength Training helps to strengthen our muscles by making them work against the resistance. The muscles become strong along with the lower blood sugar, bone growth, reducing stress, improves balance and posture. The exercise in strength training mostly includes the movements which we do almost daily for our household work.
Here are the major exercises of strength training:-
- Push ups and pullups help to strengthen the chest muscles, shoulder muscles, biceps, triceps, and core. It also helps to build the body shape.
- Weight lifting helps to make your bones strong and reduces the risk of osteoporosis. In strength training, one should feel fatigued. The heartbeat and breathing are increased in strength training, it involves the only movement of muscles.
- Stomach crunches are for making abs and make the stomach muscles strong and tight.
- Squats focus much on the lower body like legs and thigh. It is easy to do and at least does 20 squats a day for toned legs.
Stretching is done to increase flexibility. As we age the muscles get short and the flexibility is decreased. It reduces the risk of getting injured, prevents cramps, muscle damage, joint pain, etc. Yoga poses are the best if you want to stretch your body. Changing different poses and maintaining the pose at least for 30 sec or one minute can help to focus on your body. The breathing exercises have similar effects to running and jogging. The aged people who can’t go for aerobic exercise must do stretching and yoga. Meditation is the best and spiritual way of healing your body and making it much better.
Balance Exercises can work magic for an aged person. It will not only help in lowering the cholesterol but you can also recover the lost leg muscles and joint muscles. As you are aged the vision, the inner ear tends to get weak due to the loss of muscles. Either you lose the muscles or muscles are expanded so balance exercises can help you to reverse all these losses.