Does walking every day lower cholesterol?

High cholesterol is one of the factors that increases the risk of cardiovascular disease and stroke.

However, a simple and easy-to-implement habit like brisk walking every day can offer significant benefits in controlling cholesterol and improving overall health, according to Dr. Josephine Hessert, a medical doctor in the United States.

Walking briskly every day can offer several important benefits in controlling cholesterol.

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How does walking help with high cholesterol?

Walking briskly helps increase levels of good cholesterol in the blood and may contribute to lowering bad cholesterol (LDL), according to the health website 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 cleanse the blood of excess fats also increases, thereby helping to prevent atherosclerosis.

Walking briskly 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 cause arteries to thicken and harden over time. As a result, the risk of plaque formation in the artery walls is significantly reduced.

Other health benefits of walking

Besides helping to regulate cholesterol, brisk walking offers many other health benefits. One notable effect is its support for weight management.

By simply maintaining 30 minutes of exercise each day, you can reduce excess fat and waist circumference, improving your physique and preventing obesity.

By maintaining 30 minutes of exercise each day, you can reduce excess fat and waist size, helping to improve your physique.

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For people with diabetes or those at high risk, brisk walking can also help 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 beneficial for bones and joints, especially for older adults or postmenopausal women, as the force exerted by walking helps stimulate stronger bones.

Brisk walking is also an effective way to improve mood and sleep. When you exercise, your body releases endorphins, which create feelings of comfort and euphoria, thereby helping to reduce stress and anxiety.

Effective walking techniques

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

Using fitness trackers or keeping a record of your workouts can also help you stay motivated and better control your goals.

Additionally, you should choose a fixed time of day for your walk, such as early morning, after lunch, or in the evening, to form a habit.

In terms of duration, experts recommend that adults should engage in at least 150 minutes of moderate-intensity exercise per week, which is about 30 minutes per day, and maintain this consistently most days of the week.

If you choose a higher-intensity form of exercise such as running or swimming, the time can be shortened to 75 minutes per week.

However, for most busy people, brisk walking is a suitable option because it's easy to do and doesn't require any special equipment.

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