Exercise is a great place to start if you’re trying to lower your bad cholesterol. But don’t stop there, combining exercise with healthier diet and lifestyle choices will have the biggest impact.
Exercise helps to eliminate dangerous fatty LDL cholesterol by raising HDL cholesterol. Losing weight also raises HDL.
High cholesterol is caused by two lifestyle factors that often go hand in hand: lack of exercise and being overweight (among others).
So, by natural logic, it’s easy to see why exercise is the obvious solution to improving cholesterol levels.
How much exercise do you need to lower your cholesterol?
Repetitive aerobic exercise that works multiple muscle groups is the best way to lower cholesterol. You can exercise for as little as 30 minutes five to seven times a week, and you can start slow and build up gradually.
Best Exercises to Lower Cholesterol:
- Brisk Walking or Jogging
There’s no need to run at full speed on a treadmill or elliptical. In fact, if you’re not used to running, are overweight, or have joint problems, it can do more harm than good.
Start with a light walk around the block, then walk farther, then jog. Not only will you lower your cholesterol, but you’ll also lower your blood pressure.
- Bike
You didn’t have to think about cholesterol as a kid, and that’s probably because you were still active when you biked around town with friends and family. Reconnect with your inner child and get back on the bike to lower your cholesterol.
Bike riding can burn as many calories as running, but it’s easier on your knees. All you have to do is find a bike that’s the right size and comfortable for you, and then ride until your cholesterol drops to a healthy level.
- Swimming
If walking, jogging, and cycling are too strenuous for your body, swimming can also be an effective way to tackle your cholesterol problem.
When you swim in a pool, you are working your entire body and you are doing it in a way that can feel therapeutic. Swimming is great for overall cardiovascular health, and part of that is lowering cholesterol.
- Yoga
The good news for those who don’t like cardio is that yoga is good too. However, to get the cardiovascular benefits, you need to get your heart rate up.
Yoga is also great for:
- Improving flexibility.
- Exercising your body and mind, improving sleep, which can lead to improvements in other lifestyle habits.
- Slow yoga can be much less intimidating than other exercises, especially if you haven’t exercised regularly before.
How to Start an Exercise Plan to Lower Cholesterol?
You should consult your doctor before starting an exercise program, especially if your high cholesterol puts you at higher risk for heart disease or stroke.
If you experience chest pain, shortness of breath, dizziness, or lightheadedness while exercising, stop immediately.
Here are some things to consider:
- Start slow: If you are new to an exercise program, start with a short amount of time and build up gradually. Low and slow, absolutely. Start with 15 minutes of exercise, then gradually build up to at least 30 minutes a day. The optimal goal is to exercise about 200 minutes a week.
- Stay hydrated: Drink water when you are thirsty, and remember that in hot or humid conditions, you may need to drink more to stay hydrated.
- Stay comfortable: Wear supportive sneakers or flat shoes with laces.
- Stay consistent: Make exercise a regular part of your healthy lifestyle and try to exercise at the same time every day so it becomes a habit. Stay motivated: Ask your family and friends to join you to help you stay motivated and healthy. This can also help them start or continue their own healthy lifestyle journey. Keep it fun and know that over time, your efforts will pay off in the form of lower cholesterol.
