Include at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. Aim for a mix of cardio, like brisk walking or swimming, and strength training, targeting all major muscle groups twice a week. This combination lowers both LDL (“bad”) and increases HDL (“good”) cholesterol.
Cardiovascular Exercise: Your Heart’s Best Friend
Regular cardio improves your body’s ability to use cholesterol, reducing the amount circulating in your blood. Thirty minutes of moderate-intensity exercise most days of the week significantly contributes to lower cholesterol levels. Consider activities like cycling, jogging, or dancing (if not prohibited). Listen to your body and adjust intensity accordingly.
Strength Training: Build Muscle, Boost Metabolism
Strength training builds muscle mass, which boosts your metabolism and helps your body process cholesterol more efficiently. Focus on compound exercises like squats, lunges, and push-ups, which work multiple muscle groups simultaneously. Aim for two to three non-consecutive strength training sessions each week.
Consistency is Key
The benefits of exercise on cholesterol are cumulative. Small, consistent changes have a greater impact over time than sporadic bursts of intense activity. Find activities you enjoy to make adherence easier and sustainable. Consult your doctor before starting any new exercise program, especially if you have pre-existing health conditions.
