Cholesterol is a substance produced in your liver that your body uses for purposes that include cell and hormone production and protection of your nervous system. High levels of LDL, or low-density lipoprotein, in your blood can produce significant negative impacts on the health of your heart and blood vessels. You can help reduce these high levels with regular exercise.
Exercise and Cholesterol
When performed with adequate frequency and level of exertion, exercise will create enzyme changes in your liver and muscles that cause your body to convert some of your "bad" LDL cholesterol into "good" HDL cholesterol, exercise physiologist Ralph La Forge of the Duke University Medical Center reports in an article published by the American Council on Exercise. Adequate exercise can also lower your blood levels of triglyceride, a fat in your bloodstream that can contribute to the process of atherosclerosis, or hardening of your arteries. Typically, you will coordinate your exercise efforts with weight loss and appropriate heart-healthy changes in your diet. In some cases, you may also need to supplement these steps with the use of cholesterol-fighting medications.
Before Exercising
Before beginning an exercise routine, you will need to consult your doctor and get a baseline measure of your current cholesterol risks, the American Council on Exercise reports. Your doctor will also place your cholesterol risks in the context of your overall cardiovascular health. To gain this information, he may ask you to undergo blood tests or stress testing that uses an electrocardiogram, or ECG, which measures your heart's electrical function.
Exercise Level
To significantly lower your cholesterol levels, you will need to exercise enough to burn off roughly 1,500 calories a week, the American Council on Exercise explains. If you are currently not exercising, this amount of exertion is roughly equivalent to three or four hours of moderate-intensity activities such as cycling or walking each week. If you exercise at this level for three to four months, you can reduce your overall cholesterol levels by as much as 10 to 20 percent.
Planning Exercise
You can get your exercise in 30- to 60-minute daily sessions, or you can break your exercise into separate segments throughout the day that last only 10 minutes or so apiece, MayoClinic.com reports. If you have concerns about your level of motivation, you can try a number of different approaches to keep exercising fresh, including switching between different types of exercise, joining an organized group of exercisers or exercising with a friend whenever possible.
Considerations
Exercising at the level required for cholesterol reduction will also help you lose weight, the American Council on Exercise notes. If you lose weight from your waist and abdomen, you may intensify your reduction of LDL and your increase of HDL. Even if you cannot exercise at levels that reduce your cholesterol, getting some regular exercise can increase your fitness and mental health, in addition to lowering your blood pressure.
