High cholesterol levels might increase the risk of heart disease, stroke and other health issues. Many people rely on medications to lower cholesterol, but regular exercise is a natural and effective way to manage it. Physical activity helps raise good cholesterol (HDL) while lowering bad cholesterol (LDL) and triglycerides. Exercise also improves heart health, reduces inflammation and helps maintain a healthy weight. For the best results, it is important to combine different types of exercises. In this blog, we will look at how to reduce cholesterol naturally.
List of exercises to reduce cholesterol
Different types of exercises target cholesterol levels in various ways. A mix of aerobic workouts, strength training and flexibility exercises works best. Here are some of the most effective exercise to reduce cholesterol:
- Brisk walking: Start by walking for at least 30 minutes daily at a fast pace.
- Jogging or running: Run or jog at a moderate pace for 20–30 minutes.
- Cycling: Ride a bicycle for 30 minutes. You may also use a stationary bike.
- Swimming: Swim laps in a pool for at least 20 minutes.
- Skipping rope: Jump continuously for 2–3 minutes, rest and repeat.
- Strength training: Use resistance bands or lift weights for major muscle groups.
- Yoga: Practice poses like Surya Namaskar and bridge pose for 15–20 minutes.
- Dancing: Dance to energetic music for 30 minutes to keep the heart rate up.
- HIIT (High-intensity interval training): Perform short bursts of intense exercise followed by rest.
- Tai chi: Practice slow, controlled movements for balance and relaxation.
- Stretching: Do full-body stretches before and after workouts to improve circulation
Conclusion
Regular exercise is a strong tool for managing cholesterol and reducing heart disease risk. However, lifestyle changes alone may not always be enough. Ageing, genetics and underlying health conditions can increase the risk of cholesterol-related complications. That is why having a proper health insurance plan is essential. For older adults, senior citizen health insurance provides specialised coverage, helping them manage age-related health issues without financial stress. Thus, taking care of your health with the right exercises and proper insurance can provide peace of mind and a healthier future.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.