Physical Activity Improves Blood Cholesterol

Physical Activity Improves Blood Cholesterol Levels

Good news! There is overwhelming scientific evidence that an exercise program lowers the risk of coronary artery disease (CAD). This is primarily due to the fact that regular exercise can raise HDL (“good”) cholesterol. Regular physical activity also reduces the risk of heart disease by helping to control weight, improving cardiovascular fitness, and improving your body’s response to insulin (thus helping to prevent or manage type 2 diabetes). It can also reduce blood levels of C-reactive protein (CRP), a marker of inflammation associated with heart disease. Playing basketball

How Much Physical Activity Do You Need?

The American College of Sports Medicine and the Centers for Disease Control and Prevention recommend that adults get at least 30 minutes of physical activity on most, if not all, days of the week. The 30 minutes can be done all at once, or in brief 8- to 10- minute periods of exertion, as long as the activity is of moderate intensity (the equivalent of walking about 3 or 4 miles per hour). For additional cardiovascular benefits and to increase HDL levels significantly, more intense workouts (such as cycling, dancing, or running) lasting at last 20 minutes three or more times a week are necessary. The benefits increase with the length and intensity of your workout.

Before You Exercise

Are you a healthy but sedentary woman over age 50? Or a man over age 40? If so, consult your physician before beginning a regular exercise program. If you are 35 years or older and have any risk factors for heart disease - such as recurrent chest pain, elevated blood cholesterol, high blood pressure, diabetes, obesity, or smoking - you should also consult your physician before beginning an exercise program. Whatever your age, contact your physician before beginning an exercise program if you have cardiovascular or lung disease.