If your cholesterol is not in the normal range, regular exercise should be an important part of your cholesterol-improving strategy.
The right types of exercise, done regularly, can increase your heart-protective HDL (“good”) cholesterol levels and lower your dangerous triglyceride levels. By losing fat and gaining muscle, your numbers can actually improve.
Types of exercise will help you lower your LDL cholesterol?
Even regular light aerobic exercise (the kind that gets your heart rate up) can make a big difference in your cholesterol levels.
People who exercise regularly at low or moderate intensities have lower total LDL cholesterol, as well as lower LDL fractions (which are linked to a higher risk of heart disease).
To improve your cholesterol, lower your blood pressure, and reduce your risk of heart attack and stroke, you should do at least 150 minutes (2.5 hours) of moderate exercise or at least 75 minutes (1.25 hours) of vigorous exercise each week. This equates to about 20 minutes of exercise every day or 30 minutes of exercise five days a week. You can combine moderate and vigorous activity if that makes it easier for you to stick to your exercise routine. And if you’re a little slow, you can start slow, with about 15 minutes of moderate exercise each day, and build up from there.
Here are some moderate intensity exercises that can help lower bad cholesterol and improve good cholesterol:
- Brisk walking (3 miles per hour or faster)
- Cycling (10 miles per hour or slower)
- Playing tennis (doubles)
- Gardening
- Dancing or ballroom dancing
- Aqua aerobics
Some vigorous exercises you can try:
- Brisk walking, jogging, or sprinting
- Swimming
- Playing tennis (singles)
- Aerobic dancing
- Cycling (10 miles per hour or faster)
- Walking uphill
- Jump rope
- Aerobic dancing
There are also many free guided exercise classes that you can do at home. If you are new to exercise or returning to it after a long break, you may need to gradually reduce your activity level and build it back up.
No matter what type of exercise you choose, the easiest way to determine if you are working hard enough to get the benefits is to monitor your heart rate.
You Can Add Resistance Exercise for Better Cardiovascular Health
Resistance exercise, also known as strength training, uses machines, dumbbells, ropes, or your own body weight to build muscle, and you can strength train at least twice a week for optimal cardiovascular health.
If you’re not used to these moves, take a class or work out with a professional trainer first to avoid injury and get the most benefit.
Even if you’re used to proper exercise form, don’t jump straight from the bench to the weight rack. If you’re sedentary, especially if you’re at risk for heart disease, consult your doctor before starting an exercise program.
Some great ways to stay motivated after the first few weeks:
- Set realistic goals: If you expect to lose a lot of weight through exercise or quickly achieve healthy cholesterol levels, you’re likely to get discouraged and give up.
- Socialize your workouts: Having the support of family or friends helps keep you going. Many apps can also connect you with other exercisers.
- Flexibility: If you can’t get to the gym or the weather keeps you home, work out in your living room.
