Cholesterol is a fat that is found in our cells and helps make bile acids, sex hormones, thyroid hormones, as well as vitamin D.
But cholesterol levels need to be in the right range to keep health problems from happening, so they need to be controlled. Today, we’ll tell you how to do some exercises at home to lower your cholesterol and keep it from coming back.
Seven Exercises you can do to Lower your Cholesterol
Pedal Two Minutes
When they are not in a healthy range, it is important to lower bad cholesterol (also called low-density lipoproteins) and raise good cholesterol (also called high-density lipoproteins). To do this, you need to watch what you eat, get some exercise, and try not to sit around all day.
Out of all of them, a simple exercise like pedaling is the best way to lower bad cholesterol. You can use an exercise bike at home the same way you would use a bike route around you. But if you can’t do that, keep in mind that you don’t need a bike to pedal. All you have to do is lie down on a mat or thick towel on the floor, lift your legs up, and pedal for two minutes to get your blood moving.
Weight Exercises
For the next activity, you’ll need to stand up. You have to use one-kilogram dumbbells, which you can also replace with two bottles or bottles of water. Grab one in each hand, keep your arms at your sides, and step forward with your feet one behind the other. Do this 8 times. If bending your knees is hard for you, you can start without doing it.
Exercises to Burn Fat
Stay on your feet and do a series of moves that will help you burn fat and get your cholesterol under control. You have to lift your knees up and down with energy while your arms are out to the sides of your body. Start slowly for a couple of minutes, and then gradually get more intense.
With this exercise, your metabolism will speed up, you’ll burn more fat, and you’ll be able to lower your triglyceride levels. And don’t forget to choose how hard you want to work out based on your health and physical condition.
Squats
Squats, which are also called squats, are a hard exercise to do but a very effective one. You have to stand up with your feet shoulder-width apart, your eyes facing forward, and your back straight. Then, you must lower your bottom while bending your knees and hips and keeping your back straight. Go down as far as you can, until your thighs are parallel to the ground, and then you must stand back up.
If you can’t get there, do a half squat. Make sure that your knee never goes in front of the tips of your feet and that it never bends more than 90 degrees when you do the exercise.
Try to start slowly and then get a little faster, taking breaks in between. At first, you can do the exercise in groups of 5 or 10, depending on how to fit you are. As you get stronger, you can slowly increase the number of repetitions.
Arms up
Even something as simple as raising your arms above your head makes your heart work harder, so it can be done with other exercises. You can add this new exercise to the one where you raised your knees. Raise your arms in the shape of a cross and close them above your head while raising each knee in turn.
With these moves, you’ll be able to keep burning triglycerides, keep your cholesterol in check, and strengthen your glutes and abs.
Climbing Stairs
Climbing stairs is one of the easiest things we can all do every day. It’s one of the best exercises you can do, so if you’re not carrying a lot of stuff and don’t have an injury or health problem that keeps you from doing it, take the stairs instead of the elevator.
You can go up and down the stairs at home between 3 and 5 times per session. If this is not possible, you can do the gesture by stepping on a stepper in one of the rooms. You’ll be surprised at how obvious the change is.
Skipping
Skipping is another very healthy exercise you can add to your routine to lower your cholesterol. It can be done outside, like a slow run, or on a fixed point, which is great for practicing at home.
It involves lifting the knees above the waist or as high as possible while keeping the hip straight and up and moving the opposite arm. This is like running, but you don’t have to leave your house to do it. You don’t have to do the movement hard if you can’t or aren’t in shape yet. If you want to get the most out of it, just do it slowly.
In any case, don’t do too much, and if you’ve never worked out at home before, talk to your doctor before you start to find out what your limits are and what could be harmful to you.
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