Exactly how much exercise is needed to lower cholesterol has been a matter of some debate. In general, most public health organizations recommend, at a minimum, 30 minutes per day of moderate to vigorous exercises, such as walking, jogging, biking, or gardening.
The people who exercised vigorously also raised their levels of high-density lipoprotein (HDL) — the “good” kind of lipoprotein that actually helps clear cholesterol from the blood. “We found it requires a good amount of high-intensity exercise to significantly change HDL,” says William Kraus, MD, an assistant professor of medicine at Duke and the lead author of the study. “Just walking is not enough.”
According to Kraus’s findings, however, even though moderate exercise was not as effective in reducing LDL or increasing HDL, it did keep cholesterol levels from rising.
How Much Will It Help?
Just how much of an effect exercise has on cholesterol is also a matter of debate. “We’ve found that the people who benefit the most are those who had the worst diet and exercise habits to begin with,” says Roger Blumenthal, MD, director of the Ciccarone Preventive Cardiology Center at Johns Hopkins University. “Some of those people reduce their LDL by 10-15% and increase their HDL by 20%.”
Getting Started
If you haven’t been exercising regularly already, it’s important to start slowly. Be sure to check in with your doctor, so that he or she can evaluate your current cardiovascular health. This could mean blood tests or a treadmill test to see how your heart reacts when you exercise.
The best exercises to lower cholesterol
Brisk walks or jogging
There’s no need to hit the treadmill at full speed. In fact, if you’re not used to running, are overweight or have issues with your joints, it could do more harm to your body than good.
Start with an easy walk around the block, then a long walk, then a slow jog. Not only will you be lowering your cholesterol, but you’ll be lowering your blood pressure, too.
Cycling
You didn’t have to think about cholesterol levels as a kid, and maybe that’s because you were staying active by riding your bike around town with friends and family. Get back in touch with your inner child and hop back on a bike to lower cholesterol.
Cycling/biking can burn just as many calories as jogging, but it’s easier on your knees. All you have to do is find an appropriately-sized and comfortable bike and ride off into the healthy cholesterol-level sunset.
Swimming
If walking, running, and biking are proving to be too much on your body, swimming can solve your cholesterol problems just as effectively.
When you take a few laps in the pool, you’re working your entire body, and you’re doing so in a way that can feel therapeutic. Swimming is great for overall heart health and part of that is lowering your cholesterol.
Yoga
The best news for someone who isn’t so keen on cardio is that yoga, too, is good. However, to get cardiovascular benefits, you need to increase your heart rate. Yoga is also great for:
- Improved flexibility.
- Working your physical and mental muscles as well as improving sleep, leading to improvements in other lifestyle habits.
“The slowness of yoga can be much less intimidating compared to other exercises, especially if you didn’t regularly workout before,” says Dr. Cho.
How to get started on an exercise plan to lower cholesterol
“Always check with your doctor before starting an exercise program, especially if your high cholesterol is putting you at more immediate risk for heart disease or stroke,” says Dr. Cho.
If you experience chest pain, shortness of breath, dizziness, or lightheadedness during exercise, stop immediately. Dr. Cho adds more general tips for getting started:
- Start slow. If you are new to an exercise program, start with a short amount of time, and slowly increase. Low and slow, all the way. Start with a 15-minute exercise, then build up to at least 30 minutes of exercise each day. “The optimal goal is to achieve approximately 200 minutes per week of exercise,” Dr. Cho says.
- Stay hydrated. Drink water when you are thirsty, and remember that in hot or humid conditions you may need to drink even more water to maintain hydration.
- Stay comfortable. Wear sneakers or flat shoes with laces that have good support.
- Stay on top of it. Make exercise a regular part of your healthy lifestyle, and try to exercise at the same time each day so it becomes a habit.
- Stay motivated. Ask family and friends to join you to help keep you motivated and healthy. This also can help them to start or continue their own journey to a healthy lifestyle.
“The great thing about exercise is that it doesn’t always have to be the same,” says Dr. Cho. Change it up, keep it exciting, and know that in good time, your hard work will pay off in the form of lower cholesterol.