Does Exercise Lower Cholesterol?

Exercise is often praised for its ability to improve sleep, mood, muscle power, and lower blood pressure. Nevertheless, the same cannot be said about cholesterol. People wonder if they can reduce their cholesterol levels by regularly walking or biking.

The answer is yes, but it also hides a more complex truth about the role of exercise in cholesterol reduction. In other words, if your recent test, which you probably did on an ldl cholesterol calculator online, prompted less-than-desirable results, exercise is something you can do right now to start improving your numbers.

However, keep in mind that exercise alone cannot dramatically reduce your low-density lipoprotein (LDL) levels. It needs to be accompanied by a healthy diet.

How Does Exercise Affect Cholesterol?

Contrary to what many people think, physical activity does not reduce levels of bad cholesterol. However, when the body actively engages in physical activities, the mechanism of eliminating cholesterol is enhanced, which results in decreased concentrations of LDL.

There are several ways in which regular physical activities decrease levels of bad cholesterol. First, the utilization of fatty acids for energy production during workouts reduces lipid levels in the body. Second, physical activities decrease the overall effect of cholesterol on the body by reducing the size and density of LDL particles. Another way is through which physical activity affects the liver enzymes, resulting in more efficient elimination of bad cholesterol from the body. In addition, physical activity increases the level of good cholesterol and the efficiency of the work of the good cholesterol in the body.

That last point is an important one. Although often referred to as “bad” and “good” cholesterol, LDL and HDL are not cholesterol at all. Rather, they are distinct proteins that carry cholesterol in the bloodstream. LDLs are vessels that deposit cholesterol into the walls of the arteries, contributing to atherosclerosis. Think of them as garbage trucks, carrying away waste products for disposal in the liver. HDLs, by contrast, carry cholesterol from the bloodstream back to the liver for recycling. The more HDLs you have circulating and the more efficient they are at performing their mission, the more cholesterol your bloodstream is rid of.

Exercise encourages the production of HDLs. It also makes them more efficient. At the same time, exercise acts on enzymes in the liver to reduce the amount of LDLs circulating in your blood. These combined effects result in lower levels of LDLs and less inflammation in the arteries.

What Kind of Exercise Is Most Effective?

You don’t have to run marathons or engage in other strenuous activities to lower cholesterol through physical activity. A simple moderate-intensity cardio workout is sufficient.

The intensity during such exercises should be sufficient to raise the heart rate to between 55 and 70 percent of the maximum. It should be noticeable but still allow talking. At least 150 minutes of such intensity is recommended during the week, distributed over three days or more.

When determining the starting point, it might be helpful to calculate the vo2 max, an indicator of the body’s aerobic capacity using an online vo2 max calculator. It will help estimate the metric and set realistic goals for improvement. Then, any type of moderate-intensity cardio will be useful for achieving the desired result.

Brisk walking is among the easiest exercises to start with, so you can initially do it at a comfortable pace and gradually begin to walk more and faster. You might want to switch to jogging as a more intensive sport, but this is not mandatory – the point is to improve your heart health, not to become an athlete.

Another sport that can be beneficial for the heart is cycling. Biking is easier on the joints, so it is a good alternative to running for people with bad knees, ankles, or hips. Exercising on an elliptical machine is another option that allows one to get most of the benefits of jogging without putting excessive pressure on the joints. Swimming and water aerobics are even easier and safer for the body, especially for people whose bones and muscles are in bad condition due to injuries or other issues.

It is also a good idea to include some exercises aimed to improve muscle strength and endurance and participate in recreational sports. Those can be pickleball, dancing, volleyball, etc. This type of activity is important for a person’s health, nonetheless, it cannot substitute for the regular cardio segment as dancing and sports involve an uneven load on muscles and joints. Moreover, exercising through fun activities helps to stay motivated and do more than when following a boring routine.

Tips to Get the Most Out of Your Efforts

There are several factors to consider when beginning a cholesterol-reduction exercise program, so as to make sure it will be effective.

First of all, it’s important to get advice from your doctor or cardiologist, in case there are specific recommendations or restrictions for you, depending on your particular condition or level of physical activity prior to the program.

Secondly, a proper diet is closely linked with a successful workout, and it should be discussed in detail with a physician as well.

Thirdly, make sure to schedule your workouts, and stick to your schedule. Treat them like you would an important meeting, and do not reschedule or cancel them. Drinking water is important too, even when you are not working out. Especially if the weather is hot or very humid. It is important not to dehydrate yourself by not drinking enough water throughout the day.

Most importantly, listen to your body. If during your workout you feel any chest pain, shortness of breath that is not related to your physical activity, or dizziness as a result of your physical activity, you should stop exercising right away and consult a doctor.

Lastly, remember that the only way for a workout to affect your cholesterol levels is if it’s done regularly and for a long period of time.

How Long Before You See Results?

The short answer is that lowering cholesterol through exercise requires persistence. After about 12 weeks of eating healthy and working out, you should notice improvements in your numbers. If not, consult your physician about possible drug treatments as a complement to your fitness regimen.

Having high cholesterol is often genetically determined and independent of your current state of health. Some medical conditions can also raise your levels of LDL cholesterol, rendering your lifestyle changes ineffective. In such cases, there is no shame in talking to your doctor about pharmaceutical options. Either way, exercising regularly is a good idea, as it reduces the risk factors for heart disease regardless of your cholesterol.