Does Exercise Lower Cholesterol? Best Exercises to Control Cholesterol

Do you know that Exercise Lowers Blood Cholesterol Levels? Several types of health issues like stroke, obesity and heart attack are the result of higher concentrations of low-density lipoprotein (LDL)  cholesterol in your blood. But research also has suggested that cholesterol is beneficial for your health to some extent. How? Cholesterol helps your body cells to prepare hormones and vitamins on its own while it also helps your digestive system to digest fatty foods completely.

Now, you are in a dilemma about whether cholesterol is good or bad for your health and how you can understand the mechanism of cholesterol in your body so that you may take steps to increase good cholesterol and decrease the level of bad cholesterol in your body.

These questions compel you to find out about the types of cholesterol. 

Two main types of cholesterol that your body may have are bad cholesterol or (LDL and good cholesterol (HDL). whenever to are recommended to lower your cholesterol level, it is LDL  always. Cholesterol that harms your health can be controlled in many ways including diet, lifestyle changes and exercise. But in this article, you will just concentrate on exercise. You may learn how exercise helps lower your cholesterol and what type of exercises can help you lower the cholesterol level in your blood. If you are eager to know about more effective ways to manage your blood cholesterol other than physical activity, don’t miss the end.

Do Exercise Affect the Levels of Cholesterol in the Blood?

According to recent studies about cholesterol and heart health, certain physical activities like aerobic exercises around 200 minutes per week can help reduce your blood pressure and lower cholesterol levels. Researchers suggest that exercise is the most effective tool to raise the concentration of (HDL) good cholesterol in your blood. But you cannot decide on your own whether you need to lower the cholesterol levels and what type of exercises can help you in this journey.

Impacts of Exercise on the Level of Blood Cholesterol

Fatty substances come into existence after digestion of certain foods. These fatty substances start circulating in your blood after assimilation. However, they cannot enter your cells. But sometimes their level increases up to optimum limit and then the complications appear. At first the higher concentration of the fatty substances get stuck to the inner lining of your arterial walls. This thing makes your arteries narrower and increases the risk of cardiovascular issues. Some other factors also pay part in increasing the threat of developing some fatal disease, such as a protein that speeds up the transport of cholesterol in the arteries. In  addition, low-density lipoprotein (LDL) also takes part in causing the high levels of blood cholesterol. On the other hand, good cholesterol(HDL) helps your body to lower the levels of bad cholesterol in blood. In this way to protect your body from developing any cardiovascular disease.

Studies found that exercise plays an important role in controlling the exceeding amount of fatty substances. A 2022 study involving around 200 people of all gender and ages found that

Spending some time doing leisure-time physical activities can help increase the concentration of HDL. The theory also suggests that if a person engages themselves in leisure time physical activities, they have increased chances of better HDL functioning with increased amount of good cholesterol in the body.

Moreover, many researchers have concluded that if you have a depressive disorder, you can try walking and biking to lower the triglyceride keels in your blood. This means having some leisure time physical activities can help decrease LDL/HDL ratio. This theory is also applicable to people who are overweight. Exercise also helps obese people to lower the number of cholesterol molecules. 

According to a study combined effects of nutrition and recipe plans had helped them improve their HDL level and control their LDL leeks.

Effective Exercises to Lower Cholesterol

Plasma levels of HDL can be increased with performing certain physical activities. This means it’s worth incorporating regular exercise into your daily routine. However, you can talk to your physical trainer and nutritionist about what type of exercise is best for you.

Here are a few examples for you so that you may choose one to achieve your goals. You can try one of these:

• Keep jump rope at your office or school desk.
• Always keep standing while taking a phone call.
• Take a walk during your lunch hours.
• Always use stairs instead of elevators.

Along with these physical activities, you may also try some structured exercises daily at least for 30 minutes. This is the well recommended time to increase enough HDL in your blood. Although there is a long list of excuses that affect your cholesterol level, the ones described in  this article are some of the most effective one. These exercises are not only effective for increasing HDL levels but also are associated with decreasing the LDL levels of blood.

Go for A Moderate Jog or Run

Having healthy joints means joints in good shape, is a great blessing. Because healthy joints help you enjoy jogging. You’re lucky if you can jog, as it is a great exercise for lowering cholesterol and managing weight. Jogging doesn’t mean a race at all. It is just a nice run without any long stride. A few minutes of jog can help you achieve your goal of lowering cholesterol.

In addition, some studies show that people who’re endurance trained usually like long-distance running. They always show good results in improving HDL cholesterol levels along with lower LDL cholesterol levels. Although these results were collected from different experimental groups of separate strides, a number of clinical and physical proofs are linked with them. Researchers also have  reported that people who take a juice run or jog daily are observed with an appropriate body weight and decreased risk of heart disease. No matter what age you are, the results proved that all ages of people including, young, middle and old age can benefit from jogging.

Go for a Brisk Walk

As it is a talk of the town nowadays, whether walking is good or healthy or running. We are also trying to find out the most authentic proofs about this dilemma. Strides suggests that walking often plays a more positive role in promoting cardiovascular health. It not only protects your arteries from accumulation of fatty substances but also prevents joint dislocation in old age. 

On the other hand, when you’re accounting for running, you will notice that running takes less time to burn calories.This is also noticeable that when you burn the same number of calories at the end of an exercise or you free walk on run, you actually exert the same amount of energy. According to a 2019 research, people who were not used to taking a walk were found with higher risk of heart disease. They also concluded that even controlling other heart disease causing factors, the people with sedentary lifestyle are more likely to develop cardiovascular disease.

Biking

Biking as a workout is not only fun as you age, you may avoid jogging or running because these are difficult on your joints. However, cycling or walking expends the same amount of energy. As arthritis often attacks your knees and hips so you should be careful about this reality and keep a check on the factors increasing the risk of arthritis. Therefore,it is suggested that whenever you feel strain or pain in the knee or hip joints, move on to cycling from running. Trying biking to work can also help you protect your joints along with decrease in weight and cholesterol level. Many studies have proven the positive effects of cycling on cholesterol level.

In addition, in 2019 some scientists had worked on the effects of cycling on cholesterol level. They concluded that biking or cycling to work consistently will result in lower LDL cholesterol. All the findings help verify the statement that exercises like biking and cycling are greatly associated with improved and maintained cholesterol levels that lead to better health. 

One thing to keep in mind is that these studies are just focusing on indoor cycling but you can apply the results on commuter cycling.

Taking Laps in the Pool

The most joint-protecting exercise is swimming. Swimming  is considered an effective remedy for hypertension and type 2 diabetes as well. Research had suggested that regular swimming for 100 to 120 days can improve:

• Blood glucose level.
• Body fat percentage.
• Body mass index.
• Total cholesterol  level.
• HDL cholesterol level.
• LDL cholesterol level.
• Blood pressure.
• Triglycerides.

Another 2019 analytical report revealed that regular aquatic exercises improve your lipid and lipoprotein levels found in HDL, LDL, and cholesterol. However the trials were authentic only for:

• Those with the mean age of 50.
• Those with irregular levels of lipid and lipoprotein in their blood.
• Women.

Limited Weightlifting

Although doctors prefer aerobic exercises most for reducing cholesterol concentration in blood s so that they may save you from high risk of heart disease. But this doesn’t mean that other forms of exercise do not fit this purpose. Several forms of physical activity other than aerobic exercise are beneficial for limiting your blood cholesterol. Studies suggested that resistance training exercises are very effective for controlling HDL cholesterol level. They have a great association with improved levels of good cholesterol. Researchers claimed that they had found many adults in the country who had improved cholesterol level as compared to those who didn’t aerobically exercise or even exercised.

The results of research prove that anaerobic exercises like weightlifting, or resistance training also impact your weight and cholesterol level.

Practice Certain Yoga Poses

It looks weird when you talk about weightlifting and aerobic exercises to control your cholesterol level and do not enlist yoga poses with them. Because yoga is the most stretching and calming way to lose weight, right?

Several studies show that yoga affects your heart rate that leads to prevention of heart disease. It directly affects the cholesterol level. Combined yoga and aerobic exercise sessions always prove effective in this regard. According to 2021 study, engaging yourself in combined yoga and aerobic activities will ensure:

• Reduction in cholesterol levels.
• Improved HDL cholesterol; levels.
• Reduction in LDL cholesterol levels.
• Reduction in body weight.

Another analytical report published in 2024 revealed that regular practicing yoga poses ensures improvement in:

• Blood pressure.
• Total cholesterol levels.
• Triglyceride levels.
• HDL cholesterol levels.
• LDL cholesterol levels.

How Long Does it Take for Exercise to Lower Cholesterol?

Exercise for lowering the cholesterol level is a time taking procedure. According to studies, it may take several months to lower cholesterol levels through exercise. For example, if you swim regularly for 7 to 10 days, it may help lower your level of cholesterol and lipids. People suffering from high blood pressure and type 2 diabetics can try the swimming exercises for controlling their cholesterol levels. Another study suggested in 2021 that cycling for one year continuously as a routine exercise can also help lower your cholesterol.

Other Tips to Lower Cholesterol Levels

Here are some tips to lower your cholesterol, such as:

• Limit the alcohol consumption.
• Have a good quality uninterrupted sleep.
• Maintain a body weight according to your age and height.
• Taking a die that is healthy for your heart.
• Avoid taking a diet full of trans fats and saturated fats.
• Quit smoking.
• Reduce stress.

Conclusion

Taking exercise on a regular basis and engaging yourself in physical activities can help you lower your cholesterol levels. Several exercises, according to research, have potential to control your total LDL and HDL levels.

Common types of exercises that can help you include swimming, cycling, running and walking. Some studies also support the idea that these exercises also play a key role in increasing good cholesterol levels in your body. Certain lifestyle changes, improved diet plan and quitting alcohol consumption and smoking can also be effective during the journey.

However, it is a matter of concern that which type of exercise is suitable for you. So this is the time to contact your doctor or healthcare professional. They can guide you about the most effective exercise that can help you lower your LDL levels and improve your HDL levels.