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, emeritus professor of medicine in the cardiology division 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, published in July 2017 in the journal BMC Lipids in Health and Disease, found a strong correlation between healthy cholesterol levels and exercise, partly due to weight loss. One reviewed article, from the National Lipid Association Expert Panel on Familial Hypercholesterolemia, found that for each kilogram (about 2.2 pounds) a person loses, their LDL (“bad”) cholesterol level goes down by about 0.8 milligrams per deciliter. RELATED: CDC Report Shows Americans Are Making Gains in Cholesterol Health A meta-analysis of 11 studies published in November 2018 in the journal BioMed Research International found that after 8 to 24 weeks of low- or moderate-intensity exercise for 30 to 40 minutes a day, participants had lower LDL cholesterol levels in some studies, as well as lower LDL subfractions (associated with a heightened cardiovascular disease risk) in others. To improve cholesterol levels, as well as lower your blood pressure and 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:
Walking briskly (3 miles per hour or faster)Biking (10 miles per hour or slower)Playing tennis (doubles)GardeningCasual or ballroom dancingWater aerobics
Some vigorous-intensity exercise types:
Racewalking, jogging, or runningSwimming lapsPlaying tennis (singles)Aerobic dancingBicycling (10 miles per hour or faster)Hiking uphillJumping ropeAerobic 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 warns that you may have 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. 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. Aim for more reps, not more weight, as you get stronger, advises Lee Jordan, an American Council on Exercise–certified health coach and behavior change specialist in Jacksonville Beach, Florida, because “that’s been shown to have a greater benefit on lipids [cholesterol levels].” If you’re not familiar with the moves, take a class or work with a professional trainer first to avoid injury and get the maximum benefit. Even if you are familiar with proper form, don’t leap straight from your couch to the weight rack. “If you’ve been sedentary, particularly if you have risks for heart disease, get your doctor’s okay before you start exercising,” says Dr. Eckel. Then just start! “That may sound ridiculous,” says Jordan, “but people get themselves all tied up waiting for the perfect time to begin an exercise program — when this happens or that happens. There’s no perfect time. You just have to start.” Jordan believes that while the AHA frequency guidelines point to good outcomes for people who are trying to shift their cholesterol numbers, people who are just beginning to work out should aim for even more sessions: five or six days a week. “That’s what it takes to establish a new habit,” says Jordan. “In the beginning, frequency really counts.” Some great ways to stay motivated past those initial weeks:
Keeping your goals realistic. If you expect to lose a lot of weight through exercise, or you reach healthy cholesterol levels quickly, you could be setting yourself up for disappointment — and end up dropping out.Making exercise social. Having the support of family or a friend helps you keep going. Numerous apps can also link you to other exercisers.Being flexible. If you can’t make it to the gym or the weather is forcing you to stay in, work out in your living room.
RELATED: 8 Foods to Help Lower Your Cholesterol Once you’ve worked up to a stable exercise program, you should see improvements in your LDL cholesterol and triglyceride levels in about a month, says Eckel. But exercise alone won’t significantly drop your LDL cholesterol levels. You will also need to alter your diet. In particular, Eckel advises avoiding saturated fat, the kind found in marbled red meat and full-fat dairy products. Even though reducing your LDL is beneficial, research on whether it has an effect on overall longevity is still inconclusive. For now, eating a balanced, healthy diet that’s rich in vegetables, fruits, and whole grains — based on the Harvard Healthy Eating Plate or a Mediterranean diet — is the best approach. Additional reporting by Kaitlin Sullivan.
