Walking can help lower cholesterol when done regularly and at a brisk pace. One study found that moderate-intensity exercise, such as brisk walking, can significantly increase desirable high-density lipoprotein (HDL) cholesterol and potentially lower low-density lipoprotein (LDL) cholesterol, which can help reduce the risk of heart disease and stroke.
Walk Every Day for Healthy Cholesterol
Hypercholesterolemia is a condition in which high LDL cholesterol, which can clog arteries, and low HDL cholesterol, which helps remove LDL from the blood.
Brisk walking has been shown to benefit people with hypercholesterolemia in two main ways:
1. Increase HDL
Aerobic exercise stimulates the production of an enzyme called lipoprotein lipase (LPL), which helps increase HDL levels and break down fatty acids called triglycerides that contribute to hardening of the arteries (atherosclerosis).
2. Potential to Lower LDL
Although LPL has less of an impact on LDL cholesterol, some studies have shown that increased HDL levels correspond to decreased LDL, as more LDL cholesterol is delivered to the liver for breakdown.
How much walking is enough?
In general, more is better when it comes to the cholesterol-lowering effects of walking. This includes the duration and frequency of walking, as well as the intensity of the exercise. To achieve moderate-intensity exercise, you need to increase your heart rate and breathing by walking briskly or walking uphill.
Research says:
- Low-intensity exercise has less impact on LDL: Studies involving adults with hypercholesterolemia have concluded that low-intensity exercise has little impact on LDL levels. Only when combined with weight loss can this level of exercise effectively lower LDL.
- Higher-intensity exercise can improve LDL: One study found that 12 weeks of daily moderate-intensity exercise increased HDL by 6.6% and decreased LDL by 7.2%. In participants who did daily high-intensity exercise, HDL increased by 8.2% while LDL decreased similarly to the moderate-intensity group.
Moderate-intensity vs. High-intensity Exercise
Low-intensity exercises are those in which you move but do not breathe harder than usual. These exercises can include walking the dog or walking leisurely on a flat surface.
Moderate-intensity exercises are those in which you breathe harder than usual and can speak but not sing, such as brisk walking or cycling. If you can still sing, you need to increase your speed or walk uphill.
High-intensity exercises are those in which you breathe harder and can only say a few words at a time. Examples include running, swimming, aerobic dancing, or spinning.
Current recommendations:
- 150 minutes of moderate intensity per week: For significant benefits, engage in at least 150 minutes (two hours and 30 minutes) to 300 minutes (five hours) of moderate intensity exercise per week, spread out so that you exercise most days.
- 75 minutes of vigorous intensity per week: Alternatively, you can engage in 75 minutes (one hour and 15 minutes) to 150 minutes (two hours and 30 minutes) of vigorous intensity exercise per week, or an equivalent combination of moderate and vigorous intensity exercise.
Other Health Benefits of Walking
Like all moderate-intensity exercise, brisk walking has been shown to provide health benefits beyond lowering cholesterol, including:
- Weight control: Studies show that just 30 minutes of moderate-intensity aerobic exercise per week can lead to an average weight loss of 1.1 pounds and a small reduction in body fat and waist circumference.9
- Lowering blood sugar: Compared to adults with diabetes who do not exercise, moderate-intensity exercise can help lower and maintain better blood sugar control.10 This may also help reduce the risk of type 2 diabetes.
- Strengthening bones: Brisk walking puts beneficial stress on bones, promoting bone remodeling and mineralization. This can help keep bones strong, especially in postmenopausal people at risk of osteoporosis.
- Improve your mood: Brisk walking stimulates the production of “feel-good” hormones called endorphins, which help reduce depression and anxiety, and improve sleep (when done no later than one to two hours before bedtime).
How to Get the Most Out of Your Walking Routine
Brisk walking is a great way to start a heart-healthy exercise program. To get the most benefit, you need to create a sustainable, progressive routine.
Here are some ways to do it:
- Start slowly: Start with shorter walks and gradually increase the pace, duration, and intensity each week. A fitness app, pedometer, or walking log can help you track your progress and make sure you reach your weekly goals.
- Make walking a habit: You’re more likely to stick to your program if you set aside regular time to walk instead of “run.” Consider walking to work every morning or taking time before or after lunch. A brisk walk at the end of the day can also help you wind down.
- Make it fun: Find activities that you enjoy the most, such as walking on a treadmill, hiking in nature, or joining a regular walking group. The more fun you have walking, the more sustainable it will be.
- Listen to your body: If walking causes any pain, you may be pushing yourself too hard. Take breaks, rest if needed, and wear appropriate footwear.
