Fit People, you’ve probably heard that high cholesterol is a “silent enemy.” But what’s rarely discussed is that high cholesterol isn’t just about eating greasy food. A sedentary lifestyle is also a major factor.
The good news is that you don’t need to jump straight into medication. Just start moving! Yes, exercise can be one of the most effective, natural, and low-side-effect ways to lower cholesterol levels. But what type of exercise is most effective? And how long should you do it?
Let’s break it down—using a scientific approach that’s easy for you to understand and apply.
Why Does Exercise Lower Cholesterol?
Our body has two types of cholesterol: LDL (Low-Density Lipoprotein), also known as bad cholesterol, and HDL (High-Density Lipoprotein), or good cholesterol. Exercise works by increasing HDL and decreasing LDL.
According to the Mayo Clinic, regular exercise can:
- Increase HDL (good cholesterol)
- Lower triglyceride levels
- Help burn overall body fat
Source: Mayo Clinic
In other words, exercise acts like a “broomstick” that sweeps away bad fats from your bloodstream.
Recommended Types of Exercise
- Aerobic Exercise (Cardio)
This is the most recommended type of exercise. Why? Because it’s comprehensive and can be done by anyone.
Examples include:
- Brisk walking
- Jogging
- Cycling
- Swimming
- Zumba
According to Harvard Health Publishing, light aerobic exercise for 30 minutes a day can reduce LDL by up to 10% within a few weeks.
Source: Harvard Health
- Strength Training
Although often thought of as muscle-building, strength training also helps lower cholesterol.
A study from Obesity Reviews found that resistance training can lower LDL levels and increase HDL, especially when combined with a healthy diet.
- HIIT (High-Intensity Interval Training)
This type of training combines bursts of intense activity with short rest periods. It’s perfect for those of you who are busy but want maximum results.
A study from the Journal of Obesity and Metabolic Syndrome (2020) showed that HIIT is significantly more effective at lowering LDL than regular moderate exercise.
Source: J Obes Metab Syndr 2020
Ideal Exercise Duration for Lowering Cholesterol
According to the American Heart Association, you’re recommended to:
- Do 150 minutes of moderate aerobic exercise per week
or - 75 minutes of vigorous aerobic exercise per week
Plus - Strength training twice a week
You can start with 30 minutes a day, 5 days a week. The key is consistency.
Tips to Stay Consistent & Make Exercise More Effective
- Find an activity you enjoy. It doesn’t have to be running! Try swimming, Zumba, or a body combat class at the gym.
- Exercise with friends. It helps keep you motivated.
- Make it a routine. Write it on your calendar, set alarms, or use reminders.
- Try classes at the gym like Focus Fit. They offer a variety of fun classes that never get boring, plus a supportive community atmosphere.
When Should You Consult a Doctor First?
If you:
- Are starting exercise after a long period of inactivity
- Have a history of heart disease or diabetes
- Have recently recovered from chronic illness
- Experience chest pain during exercise
Then it’s crucial to consult a doctor or professional personal trainer first. Better safe than sorry, right?
Conclusion
Exercise is the safest natural weapon to lower cholesterol—as long as you know how to do it. Start with the right type, the appropriate duration, and maintain consistency in your workouts.
Don’t wait until high cholesterol makes you regret it. Start with small steps today, and feel the results within 4-8 weeks.
Yuk, #StayFocs with Focus Fit—and make your life healthier, stronger, and cholesterol-free!
