Exercises for Lowering Cholesterol

Cholesterol is something everyone should know about. Although there is bad cholesterol, not all cholesterol is harmful. In fact, cholesterol is necessary when it comes to insulating the nerves, creating cell membranes and producing particular hormones. Despite the fact that a certain amount of cholesterol is healthy, bad cholesterol is a leading factor when it comes to heart disease. The first step is understanding the differences between good and bad cholesterol.

HDL cholesterol is the good type of cholesterol and may actually have a protective effect against heart disease. Many medical experts think that HDL helps get rid of artery buildup which can lead to heart problems. With this type of cholesterol, the higher the number, the better. A test result of less than 40 is deemed low, while anything higher than 60 is high. That makes a reading of 50 HDL cholesterol about average with 60 being the point to aim for.

Then there's LDL cholesterol, the enemy of a healthy heart. A high level of LDL cholesterol is thought to be a leading factor of heart disease. Too much of this type of cholesterol can accumulate on the artery walls and form plaque. Plaque can then build up and lead to dangerous blockages. LDL cholesterol is the opposite of HDL because you want your levels to be low, not high. 100 for healthy patients and 70 for high risk patients is an optimal level of LDL cholesterol. Anywhere from 100 to 129 is close to optimal, while anything above that is getting to a dangerous level. A reading of 160 to 189 is high, while anything over 189 is very high.

The good news is that along with proper diet, exercise is an easy and effective way to lower bad cholesterol. Experts recommend 20 to 30 minutes of brisk exercise three to five times a week. This may seem daunting if you are used to being sedentary, but it can be done. Start slow with an easy form of exercise such as walking and work up to more challenging activity. After you get used to being more active, you'll want to add cardio that gets your heart rate up and keeps it up during the course of your workout. Strength training should be added a few times a week for maximum benefit.

Exercise can be fun and affordable. You don't need to join an expensive gym or purchase fancy equipment. You can, of course, but you don't have to. Not only does exercise help lower your bad cholesterol levels, it helps decrease stress and is good for both the body and mind. Brisk walking or jogging outdoors is a great way to exercise. Not only do you get the activity you need, you get the added benefit of sunshine and fresh air. Other effective forms of exercise include dancing, stair climbing, jumping rope and aerobics. Add some stretching for flexibility and light weights for strength and you've got a winning workout!