How Exercise Can Lower Bad Cholesterol
If your cholesterol numbers aren’t where they ought to be, getting regular exercise should be a key part of your strategy to improve your cholesterol levels.
The right kinds of workouts, done regularly, can raise heart-protecting HDL (“good”) cholesterol levels and drop dangerous triglyceride levels, says Robert H. Eckel, MD, an emeritus professor at the University of Colorado School of Medicine in Aurora. “By losing fat and building muscle, your numbers can really improve.”
A review of studies on the relationship between cholesterol levels and exercise found a strong correlation between healthy cholesterol levels and exercise, partly due to weight loss. One study in the review found that for each kilogram (about 2.2 pounds) a person lost, their LDL (“bad”) cholesterol level went down by about 0.8 milligrams per deciliter.
What Kind of Exercise Will Help Lower LDL Cholesterol Numbers?
Even regular mild aerobic exercise — the kind that gets your heart rate up — can make a huge difference in your cholesterol levels.
A meta-analysis of 11 studies found that people who exercised regularly at low or moderate intensity had lower LDL cholesterol numbers in some studies, as well as lower LDL subfractions (associated with a heightened cardiovascular disease risk) in others. These results were seen after just 8 to 24 weeks of exercise in some of the studies.
To improve your cholesterol numbers, lower your blood pressure, and reduce your overall risk for heart attack and stroke, the American Heart Association (AHA) recommends getting at least 150 minutes (2.5 hours) of moderate exercise or 75 minutes (1.25 hours) of vigorous exercise per week. This works out to be about 20 minutes of exercise every day, or 30 minutes of exercise five days a week. You can mix up moderate and vigorous activity if that makes it easier for you to stick to a workout schedule. And if you’re a bit rusty, it’s completely fine to start slow, at 15 minutes a day or so of moderate-intensity exercise, and work your way up from there.
Some examples of moderate-intensity exercise that can help reduce your bad cholesterol and improve your good cholesterol:
Walking briskly (3 miles per hour or faster)
Biking (10 miles per hour or slower)
Playing tennis (doubles)
Gardening
Casual or ballroom dancing
Water aerobics
Some vigorous-intensity exercise types:
Racewalking, jogging, or running
Swimming laps
Playing tennis (singles)
Aerobic dancing
Bicycling (10 miles per hour or faster)
Hiking uphill
Jumping rope
Aerobic dancing
There are also tons of instructor-led workout classes you can do from home for free. If you’re new to exercise or coming back after a long break, the Cleveland Clinic suggests that you may need to drop down to a slightly lower level of activity and work your way back up.
Regardless of the fitness regimen you choose, the easiest way to determine if you’re working out hard enough to reap the benefits is to track your heart rate, according to the AHA. To calculate your maximum heart rate, subtract your age from 220 — that will give you a rough approximation of your max rate, notes the AHA. Your target heart rate is 50 to 85 percent of your maximum heart rate. (You can also use the AHA’s simple chart.)
There are several ways you can measure your heart rate on the go, including some smartwatches, fitness bands, or smartphone apps. Alternatively, you can go the trusty old-fashioned route and track your pulse by placing two fingers — not your thumb — on the inside of your wrist on the thumb side. Press lightly on the artery and count your pulse for 30 seconds. Multiply this number by two to determine your beats per minute. According to the AHA, you should aim for the lower range, 50 percent of your maximum, if you are just beginning an exercise routine. Over time, build up to 85 percent of your maximum target heart rate to get the most out of your workout.
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