Does walking every day lower cholesterol?

High cholesterol is one of the factors that increase the risk of heart disease and stroke.

However, a simple and easy habit like a brisk walk every day can bring many important benefits in controlling cholesterol and improving overall health, according to Dr. Josephine Hessert, a medical doctor in the US.

A brisk walk every day can bring many important benefits in controlling cholesterol.

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How does walking help with high cholesterol?

Brisk walking helps increase good cholesterol in the blood and can help lower bad cholesterol (LDL), according to Verywell Health.

Good cholesterol (HDL) plays a role in removing LDL from the blood and transporting it to the liver for processing. When HDL levels increase, the ability to clean the blood of excess fats also increases, thereby helping to prevent atherosclerosis.

Brisk walking stimulates the body to produce the enzyme lipoprotein lipase. This enzyme not only helps increase HDL but also helps break down triglyceride fatty acids - one of the factors that thicken and harden the arteries over time. As a result, the risk of plaque formation in the artery walls will be significantly reduced.

Other health benefits of walking

Not only does brisk walking help regulate cholesterol, it also has many other health benefits. One of the notable benefits is that it helps control weight.

Just by maintaining 30 minutes of exercise every day, you can reduce excess fat and waistline, help improve your figure and prevent obesity.

Maintain 30 minutes of exercise every day, you can reduce excess fat and waistline, helping to improve your figure.

Illustration: AI

For people with diabetes or at high risk, brisk walking also helps control blood sugar better.

When you exercise regularly, your body uses glucose more efficiently, which helps maintain stable blood sugar levels.

In addition, brisk walking is also beneficial for bones and joints, especially for the elderly or postmenopausal women, because the impact force from walking helps stimulate stronger bones.

Brisk walking is also an effective way to improve mood and sleep. When exercising, the body releases endorphins, which help create a feeling of comfort and excitement, thereby helping to reduce stress and anxiety.

How to walk effectively

To build a long-term walking habit, you can start with short walks, then gradually increase the time and speed each week.

Using a fitness tracker or keeping track of your workouts can also help you stay motivated and keep track of your goals.

In addition, you should choose a fixed time to walk during the day such as early morning, after lunch or in the evening to form a habit.

In terms of duration, experts recommend that adults should exercise at least 150 minutes of moderate intensity per week, or about 30 minutes per day, and maintain it regularly most days of the week.

If you choose a more intense form of exercise such as jogging or swimming, the time can be shortened to 75 minutes per week.

However, for most busy people, brisk walking is a good option because it is easy to do and does not require special equipment.

Source: https://thanhnien.vn/di-bo-moi-ngay-co-lam-giam-cholesterol-185250701220527211.htm