According to the American Heart Association, cholesterol is a natural substance that is essential to your health. While helping form cells and produce hormones, it can also be detrimental and cause heart attacks and strokes if an excess of cholesterol builds up along the walls of your arteries. Several methods can help you reduce your levels, exercise being one of them.
Step 1
Visit your doctor. The American Council on Exercise recommends getting your doctor's permission before beginning any exercise regimen to help lower your cholesterol levels. This is especially true for those whose cholesterol is particularly high; undergoing tests such as a treadmill stress test or a C-reactive protein blood test will determine if you are at risk for any cardiovascular (heart) problems that may be exacerbated by exercise.
Step 2
Choose moderate forms of exercise. The exercises can be almost anything you enjoy; you can decide the intensity. To do this, rate your effort on a scale of one to 10, with 10 being the maximum effort. For your exercise to be deemed moderate intensity, you need to put forth an effort of between four and seven on the effort scale. This exercise and effort should be put forth 20 to 30 minutes daily to affect cholesterol rates.
Step 3
Aim to burn 1,500 calories per week. According to Ralph La Forge, exercise physiologist at Duke University, 10 percent to 20 percent of your total cholesterol can be reduced over a period of 12 to 16 weeks if 1,500 calories or more are burned each week through exercise. La Forge states that this equals three to four hours a week of workouts for an unfit person participating in moderate intensity activities such as walking, swimming or cycling.
Step 4
Work up gradually. When first beginning an exercise program, start with 20 minutes of walking, three to four days a week. Over an eight-week period, gradually increase this until you find yourself walking for one hour, six or seven days a week. Once you have reached this point, La Forge suggests challenging yourself by walking on uneven terrain or hiking uphill. He also states that as an alternative, you could walk for one hour, three days a week and participate in an aerobics class three days a week.
Step 5
Make the time. You need to make the time for exercise if you are going to see a reduction in your cholesterol. According to the experts at mydietbuddy.com, options exist for those with busy schedules. Walk a treadmill or ride a stationary bike at home for 30 minutes while watching your favorite TV show, walk during your lunch break or wake up 30 minutes early and exercise before beginning your day.
Things You'll Need
- Stress test
- Blood work
- Doctor's permission
- Treadmill (optional)
- Stationary bike (optional)
