IN THE PURSUIT OF A HEART-HEALTHY LIFESTYLE, I want to know the precise duration of exercise required to lower my slightly high cholesterol. Today, I’ll explore the science-backed duration for taming high cholesterol.
According to the American Heart Association, the magic number is 150 minutes or more of moderate-intensity aerobic exercise each week.
Breaking this down translates to a manageable 30 minutes of exercise five days a week, achievable through activities like walking, cycling, or swimming laps.
I am interested, as my cholesterol level is at the high end of the normal range.
But is this the right volume of exercise to improve my slightly high cholesterol? The answer surprised me.
Essay goals – Exercise and cholesterol
In this article, we explore the nuances of exercise recommendations for those looking to manage high cholesterol levels and improve their overall heart health.
I’ll begin by discussing the basics of cholesterol and how lifestyle factors can impact its levels in the body.
We then delve into the science-backed recommendations for exercise, including the recommended duration and intensity, and explore recent studies that suggest additional exercise time may benefit those with high cholesterol.
By the end of this article, you’ll better understand how exercise can play a crucial role in taming high cholesterol levels and promoting overall heart health.
Know your cholesterol levels.
Knowing your cholesterol numbers is crucial.
Hyperlipidemia indicates an excess of lipids in your bloodstream, including cholesterol and triglycerides.
The American Heart Association offers this:
If you’re 20 years or older, have your cholesterol tested and work with your health care professional to adjust your cholesterol levels as needed.
Do you know your cholesterol levels?
Factors influencing cholesterol
Frequently, modifying behaviors can contribute to aligning your cholesterol numbers.
Your healthcare provider may recommend medication if lifestyle adjustments are insufficient to enhance cholesterol levels.
Lifestyle changes may include the following:
- Eating a heart-healthy diet. A diet promoting heart health prioritizes fruits, vegetables, whole grains, poultry, fish, nuts, and non-tropical vegetable oils. Meanwhile, it restricts the intake of red and processed meats, sodium, and sugar-sweetened foods and beverages. Learn more here:
Prevention and Treatment of High Cholesterol (Hyperlipidemia)
The American Heart Association gives you helpful tips on preventing and treating high cholesterol through lifestyle…www.heart.org
- Being more physically active. Engaging in a sedentary lifestyle reduces HDL (good) cholesterol, decreasing the capacity for good cholesterol to eliminate bad cholesterol from your arteries.
- Not smoking.
Smoking or vaping reduces “good” HDL cholesterol. Moreover, when an individual with unfavorable cholesterol levels engages in smoking, the likelihood of coronary heart disease escalation surpasses what would occur without smoking. Smoking further amplifies the risk associated with other factors contributing to heart disease, including high blood pressure and diabetes. - Losing weight. Excess weight or obesity tends to elevate the likelihood of elevated LDL (bad) cholesterol and decreasing HDL (good) cholesterol. However, a modest weight loss of 5% to 10% can enhance certain cholesterol metrics and mitigate other risk factors associated with heart disease.
Your healthcare provider can assist you in achieving your health objectives, including maintaining healthy cholesterol levels.
More is better
However, as we delve into the depths of recent research, a compelling argument suggests this:
Extra time on the clock might be the key for those battling high cholesterol.
Join me on this exploration as we uncover the nuanced science behind the recommended exercise duration and how it plays a crucial role in taming high cholesterol levels.
Background
The age-old advice to exercise for physical and mental well-being is ever-present, but the specifics often leave us grappling with questions.
I write about it a lot.
Unveiling the Exercise Gender Divide: Why Women May Reap Greater Health Rewards Than Men
A RECENT STUDY CHALLENGES CONVENTIONAL WISDOM and reveals that women may achieve greater health benefits from exercise…medium.com
Pumping Wisdom: Arnold’s Mature Gym Moves
I AM AT THE CROSSROADS WHERE AGE INTERSECTS AMBITION. Even the mighty Arnold Schwarzenegger finds himself in this…medium.com
“Go exercise” may not be enough.
But, being told to “get out there and exercise” raises many uncertainties.
- What type of physical activity is most beneficial?
- How much is enough?
- How frequently should we engage in it?
And do these guidelines shift when we aim to tackle specific health concerns, such as high cholesterol?
In this exploration, we embark on a journey to unravel the intricacies of exercise recommendations, seeking clarity on the what, how much, and how often, especially in addressing health issues like high cholesterol.
Cholesterol basics
Cholesterol, a vital substance with a waxy consistency, supports overall health when maintained at appropriate levels.
However, an imbalance can lead to high blood cholesterol, which has potential health implications.
Lipoproteins act as carriers for cholesterol and triglycerides in the bloodstream, with low-density lipoprotein (LDL) earning the moniker “bad” cholesterol and high-density lipoprotein (HDL) deemed “good” cholesterol.
LDL cholesterol
Elevated levels of low-density lipoprotein (LDL) cholesterol contribute to the formation of plaque and fatty deposits that accumulate in blood vessels, posing risks of heart attacks, strokes, and other health complications.
/media/a2ef23f10becc2cc6df433f740081263
On the contrary, increased HDL cholesterol levels are associated with potentially reducing health risks.
HDL cholesterol
High-density lipoprotein (HDL) is beneficial by transporting cholesterol and plaque from arteries to the liver, facilitating their elimination body.
Unhealthy cholesterol levels can be caused by a combination of lifestyle choices, like diet and genetics inherited from parents.
In understanding this intricate balance, we can better navigate the pathways to maintaining optimal cholesterol levels for sustained health.
Lifestyle and cholesterol levels
High levels of HDL, or “good” cholesterol, can help protect against heart disease and stroke.
Conversely, an abundance of low-density lipoprotein (LDL), often called “bad” cholesterol, increases susceptibility to these cardiovascular conditions.
If your cholesterol level is higher than “20” mg/dL, it’s considered high.
For individuals grappling with high cholesterol, establishing a targeted exercise routine becomes pivotal in managing these levels.
A question arises: how many minutes of daily or weekly exercise should one aim to contribute to reducing this measurement?
Standard exercise recommendations
Let’s delve into the science-backed recommendations to unveil an effective exercise strategy for those navigating high cholesterol concerns.
Per the American Heart Association guidelines, physical activity is important:
At least 150 minutes of moderate-intensity aerobic exercise weekly is enough to lower cholesterol and high blood pressure.
And you have many options: brisk walking, swimming, bicycling, or even vigorous yard work can fit the bill.
Breaking this into manageable daily segments translates to 30 minutes of exercise at least five days weekly.
Exercise time and cholesterol levels
But is 150 minutes enough? I began thinking about this when my blood cholesterol appeared slightly high two years ago.
Recent studies hint that individuals with high cholesterol might benefit from extending their exercise regimen.
A 2014 comprehensive scientific review published in Sports Medicine delved into the impact of three distinct types of exercise on cholesterol and lipid levels:
- aerobic exercise
- resistance training
- a combination of aerobic and resistance training.
The researchers meticulously considered the intensity and duration of each workout in their analysis.
Study goals – Exercise and cholesterol
The review critically evaluated the findings from 13 published studies and two review articles.
The data incorporated in this comprehensive review affirm the positive outcomes associated with regular physical activity on cholesterol levels.
Furthermore, it delineates the nuanced effects of varying volumes and exercise intensities on different cholesterol types.
Study results – Exercise and cholesterol
Here’s the bottom line from the researchers’ review:
For those aiming to reduce LDL cholesterol, enhance HDL cholesterol, and lower triglycerides, the researchers suggested exceeding the standard guideline of 30 minutes of exercise at least five days a week.
Additionally, for older adults or individuals with disabilities, the advice is to increase physical activity as much as feasible safely.
My take – Exercise and cholesterol
Beyond the duration of exercise, the intensity plays a crucial role in determining the impact on LDL cholesterol levels, according to insights from the research.
The researchers observed that, in general, higher-intensity exercise is essential for effectively reducing “bad” cholesterol, as outlined in Sports Medicine.
This principle for aerobic exercise contributes to overall improvements in the lipid panel.
Resistance training
Interestingly, when it comes to resistance training, the researchers found that increasing the number of repetitions proved to be more effective than elevating exercise intensity.
While combining resistance training with aerobic exercise may benefit our lipid profile, it’s important to note that additional research is required to understand the nuances of these interactions fully.
As we delve deeper into the intricacies of exercise and its impact on cholesterol levels, a more comprehensive understanding may refine our approach to cardiovascular health.
Good news
Fortunately, there’s good news: high cholesterol is a modifiable condition, and taking steps to lower it can significantly decrease the risk of heart disease and stroke.
For individuals aged 20 and above, undergoing cholesterol testing and collaborating with healthcare professionals are pivotal steps.
Through proactive measures and adjustments guided by healthcare experts, it’s possible to optimize cholesterol levels and foster a healthier cardiovascular outlook.
I increased my activity and drove my cholesterol into the normal range.
I very much enjoyed taking the “high triglycerides” diagnosis off of my electronic chart.
Need more tips to lower your cholesterol?
The American Heart Association offers several tactics to lower your cholesterol:
Prevention and Treatment of High Cholesterol (Hyperlipidemia)
The American Heart Association gives you helpful tips on preventing and treating high cholesterol through lifestyle…www.heart.org
Thank you for reading “Exercise and Cholesterol.”
