Exercise Can Help Reduce Cholesterol Levels -- and your risk of Stroke

It has been clinically proven that physical activity, both regular participation and a single exercise session, has a positive impact on cholesterol levels and the fight against heart disease and stroke. 

How does it work?
Exercise, along with a healthy diet and lifestyle,  reduces the amount of cholesterol circulating in the blood, limiting heart disease and many other serious complications that are associated with having high cholesterol. Regular exercise--about 30 minutes three to five times a week--has been proven to lower LDL levels (the "bad" cholesterol) and elevate HDL levels (the "good" cholesterol).  

How much is enough?
Exercise begins to significantly lower cholesterol levels when an individual exercises enough to expend an extra 1,500 calories a week.  This translates into  approximately three to four hours of exercise per week, which  could mean just 30 minutes a day of moderate exertion. In fact, cholesterol levels can be reduced 10 to 20 percent in three or four months with this level of exercise. (as and added bonus, this is the same amount of exercise recommended losing weight safely!)

Make a plan.
Finding the time to squeeze exercise into your busy schedule can be a challenge for us all.  Here are some simle steps to getting exercise into your daily routinefollowing these simple steps, you'll be surprised at how easy it is to incorporate exercise into your daily routine.

  • Before beginning any type of exercise program, consult your doctor to make sure the program is right for you.
  • Set aside time in your schedule to exercise, just as you would any other appointment. Remember - anytime is a good time for exercise!
  • Daily chores count as exercise! Various household duties such as vacuuming, mowing the lawn and washing the car are all good forms of exercise.
  • Walk as often as possible. Park further away from your destination or try not to rely on automotive transportation altogether.
  • Try to find an exercise plan that incorporates a mixture of different exercise activities during the week. This will ensure variety and reduce the chance of becoming bored with exercise.
  • Take the stairs - forget about using the elevators and escalators. This type of exercise will also help to build leg and lower abdominal muscles.
  • Slowly build yourself up to exercising five times a week. Beginning an exercise routine too quickly can lead to burnout and quitting exercise completely.
  • Have fun! Not only are you going to look and feel great, you are also going to be lowering your cholesterol levels and preventing heart disease in the process.

For more tips and articles on fitness, go to our Fitness section