High cholesterol is a major risk factor for heart disease, but the good news is that exercise can help keep it under control. By adopting the right workout routine, you can improve your heart health, boost good cholesterol (HDL), and lower bad cholesterol (LDL). If you’re looking for simple yet effective ways to manage your cholesterol levels, here are five exercise tips to get you started.
- Walk or Run at Least 20 Miles Per Week
Research suggests that engaging in at least 30 minutes of physical activity per day can significantly lower cholesterol levels. But instead of tracking time, consider focusing on distance.
Covering a total of 20 miles per week—whether by walking, jogging, or running—can help regulate your cholesterol levels and reduce your risk of heart disease.
- Exercise at Least 5 Days a Week
Consistency is key when it comes to cholesterol management. To see long-term improvements, aim to exercise at least five times a week. Low-impact activities like brisk walking, cycling, swimming, and rowing are great options to keep your heart healthy while being easy on your joints.
- Maintain a Moderate to High Intensity
The effectiveness of your workouts depends on intensity. Aim for a moderate to high level of exertion—around 6 or 7 on a scale of 1 to 10. This level of effort should make you breathe harder but still allow you to hold a conversation. If you push too hard, you risk injury, but if you take it too easy, you may not see the desired cholesterol-lowering benefits.
- Incorporate Strength Training Twice a Week
While aerobic exercises like running and cycling are excellent for heart health, combining them with resistance training can enhance your cholesterol-lowering results.
Strength training exercises such as weightlifting, bodyweight exercises, or resistance band workouts at least twice a week can improve your metabolism, boost HDL (good cholesterol), and promote overall fitness.
- Try Circuit Training for Maximum Efficiency
If you’re short on time, circuit training is a great way to maximize your workout. This method combines aerobic and resistance exercises into short, high-intensity intervals. Completing five 30-minute circuit workouts per week can provide the same cholesterol-lowering benefits as traditional exercise routines while keeping your workouts fresh and engaging.
Final Thoughts
Regular exercise is one of the most effective ways to control cholesterol levels naturally. By walking or running 20 miles a week, staying consistent, maintaining the right intensity, incorporating strength training, and trying circuit workouts, you can take charge of your heart health. Pair these habits with a balanced diet for the best results.
