Cholesterol is necessary to your body's proper functioning, explains Martica Heaner, M.A., M.Ed., of MSN Health and Fitness. It is essential for healthy cells and production of certain hormones. It can reach an unhealthy level due to genetics, a diet high in fats or other factors. There are various ways to treat high cholesterol, ranging from pills to lifestyle changes. Exercise is one of the simplest ways to help lower your cholesterol level.
Effects
High cholesterol can have many dangerous effects on your health, the Mayo Clinic warns. These include increasing your risk of heart disease and making you more likely to have a heart attack. Too much cholesterol in the blood can cause plaque to stick to artery walls, eventually causing blockages, Heaner explains.
Prevention
There are many ways to prevent the bad effects of high cholesterol, such as medication, weight loss, taking supplements such as fish oil and eating healthier foods, the Mayo Clinic explains. It cites exercise as one of the top five lifestyle changes that can bring down a person's blood cholesterol level and reduce the associated health risks.
Time Frame
To lower cholesterol, you need to exercise 30 to 60 minutes per day, the Mayo Clinic advises. You may need to work up to this time frame if you are out of shape when you begin your exercise program. Benecol.com states that you should get exercise at least three days each week. It recommends doing gentle activities such as yoga or Pilates if you are having trouble with more vigorous workouts.
Types
The Mayo Clinic cites several types of exercise as good choices to fight high cholesterol--walking, jogging, swimming, cycling and playing sports can be effective. It recommends joining an exercise group if you need motivation and support to keep you working out regularly. It also encourages making small lifestyle changes, such as using staircases instead of elevators or even doing mild exercises while watching television programs.
Benefits
Ralph La Forge, M.S., of the American Council on Exercise (ACE) explains that exercise supports healthy cholesterol levels by bringing down triglycerides in the blood. This reduces triglyceride-rich particles that otherwise would lead to fatty deposits building up on arterial walls. Exercise also raises metabolism, according to La Forge, which stimulates muscle and liver enzymes to convert cholesterol into the good HDL type.
