Exercise is widely recognized for its benefits to both physical and mental health. But when it comes to tackling specific health issues like high cholesterol, understanding the precise recommendations can be challenging. How much exercise do you need? How often? And does the type of exercise matter?
Cholesterol plays a crucial role in hormone production and digestion, but excessive levels can lead to health problems. High-density lipoprotein (HDL) cholesterol, often termed “good cholesterol,” helps protect against heart disease and stroke. Conversely, elevated levels of low-density lipoprotein (LDL) cholesterol, or “bad cholesterol,” can increase the risk of these conditions. A total cholesterol level above 200 milligrams per deciliter (mg/dL) is considered high.
Here’s a breakdown of exercise recommendations to help lower high cholesterol:
Recommended Exercise Duration for Lowering Cholesterol
The American Heart Association advises that adults with high cholesterol should aim for at least 150 minutes of moderate-intensity aerobic exercise each week. This recommendation translates to 30 minutes of exercise five days a week, which can be achieved through activities like brisk walking, cycling, or swimming.
However, some research suggests that for optimal cholesterol management, especially for those with high levels, a slightly increased exercise duration may be beneficial. A 2014 review published in Sports Medicine analyzed various exercise types—aerobic, resistance, and combined aerobic and resistance training. The review found that:
Aiming for more than 30 minutes of exercise five days a week could be more effective in reducing LDL cholesterol and boosting HDL cholesterol.
Older adults or individuals with disabilities should increase their physical activity as much as safely possible, even if that means starting with shorter sessions and gradually building up.
How Exercise Intensity Affects Cholesterol Levels
Exercise intensity also plays a role in managing cholesterol levels. According to the Sports Medicine review:
Higher intensity aerobic exercise is generally more effective at lowering LDL cholesterol levels compared to moderate-intensity exercise.
For resistance training, increasing the number of repetitions is more beneficial than boosting the intensity.
Adding resistance training to your aerobic routine can further improve your lipid profile, although more research is needed to confirm the most effective combination.
Starting Your Fitness Journey
If you’re new to exercise, begin with either moderate-intensity aerobic exercise or resistance training. As you become more accustomed to physical activity, you can gradually incorporate both types into your routine. In addition to exercise, managing high cholesterol involves maintaining a healthy weight, eating a balanced diet, and adhering to prescribed medications.
Regular cholesterol check-ups are essential for monitoring progress and adjusting your treatment plan as needed. Work with your healthcare provider to tailor a comprehensive strategy that suits your individual needs and health goals.
In summary, engaging in at least 150 minutes of moderate-intensity aerobic exercise per week is recommended for lowering high cholesterol. For added benefits, consider increasing both the duration and intensity of your workouts while also incorporating resistance training. Always consult with your healthcare provider to develop a plan that best supports your health.
