The Effect Of Exercise On Cholesterol

Regular physical activity has many beneficial effects on the body, including positive effects on cholesterol levels in the body. Although there is no cure for high cholesterol, the National Cholesterol Education Program recommends that physical activity, in addition to a healthy diet and weight loss, are the keys to therapy for individuals with cholesterol disorders. Establishing a physically active lifestyle is a major factor in cholesterol management.

Benefits

Leading a physically active lifestyle is beneficial to the heart in many ways. In Kathleen Mahan's book "Krause's Food and Nutrition Therapy," she writes that physical activity slows atherosclerosis, increases circulation to the heart, increases the breakdown of blood clots, improves glucose clearance from the blood and insulin sensitivity, and reduces blood pressure. Most importantly, exercise lowers cholesterol by encouraging weight loss. This is associated with a decrease in LDL-cholesterol or "bad" cholesterol, which is linked with coronary heart disease.

Physiological Effects

According to Ralph La Forge, M.S., from the American Council in Exercise, exercise does not actually burn off cholesterol as it does with fat tissue. However, if done in sufficient volume and adequate frequency and duration, it can greatly reduce triglyceride levels in the body. By reducing triglycerides, there is a decrease in particles rich in fat that are known for encouraging the growth of fatty deposits on artery walls which are responsible for high cholesterol. Additionally it stimulates metabolic enzymes in the muscle and liver to convert the LDL-cholesterol into a more favorable form, such as HDL-cholesterol.

Exercise: the Best Choices

While all exercise is beneficial to health, cholesterol is best lowered through aerobic exercises such as walking, jogging, swimming, biking, playing tennis, basketball or other sports. Cardiovascular exercise is important because it increases heart rate and burns a significant amount of calories. La Forge claims that for exercise to significantly lower cholesterol levels, a high volume of exercise is recommended at about 1,500 kcal or more per week. After about three months this amount of exercise can reduce total cholesterol by 10 to 20 percent.

Start Out Slowly

To maintain a proper balance of cholesterol, it is essential to maintain a healthy weight and establish an exercise routine. When beginning an exercise program it is important for an overweight and out of shape individual to start out slowly so as not to overextend the heart. La Forge suggests an individual with elevated cholesterol begin a routine by walking 20 minutes a day, four days a week. Throughout six to eight weeks, increase the duration to one hour, six to seven days a week of walking over hilly terrain or by jogging over flat ground. While results vary by individual, within about three months HDL levels will begin to rise and triglyceride levels will decrease.

Considerations

Exercise alone cannot cure cholesterol disorders. The first choice of therapy in developing a low-cholesterol lifestyle is diet modification, including a reduced intake of saturated fat and cholesterol and increased intake of soluble fiber such as dried beans or peas. The cholesterol-lowering effects of exercise are seen most when used in combination with diet modification.