How much exercise a day do I need to do to lower my blood cholesterol?

Most cholesterol is produced by the liver, with the rest coming from other organs in the body and food. Cholesterol plays an important role in nerve activity, the synthesis of certain hormones, and many other important functions, according to the health website Medical News Today (UK).

To reduce blood cholesterol levels, you need to exercise at a moderate intensity or higher for at least 30 minutes/day, 5 days a week.

To avoid high blood cholesterol levels, people should limit cholesterol in their daily diet. However, this is not always easy.

Having high levels of good HDL cholesterol in your blood can help prevent heart disease and stroke. Meanwhile, having high levels of bad LDL cholesterol can increase your risk of these dangerous diseases.

A person has high blood cholesterol when total cholesterol levels exceed 200 mg/dL. The American Heart Association recommends that adults with high cholesterol get at least 150 minutes of moderate-intensity aerobic exercise per week. This is considered an effective way to lower cholesterol.

People should not try to do 150 minutes of exercise in just 1 or 2 days. Instead, the total 150 minutes of exercise should be spread out over 4-5 days, each day for 30-40 minutes. Suitable exercises include walking, cycling, jogging or swimming.

However, some studies suggest that people with high cholesterol may need to increase their exercise routine a little. A study published in the journal Sports Medicine analyzed the benefits of aerobic exercise, strength training, and resistance training on blood cholesterol. The study concluded that to lower LDL cholesterol, increase HDL cholesterol, and reduce triglycerides, exercise should be done for more than 30 minutes a day, 5 days a week.

In addition to exercise duration, exercise intensity can also influence the reduction of blood LDL cholesterol levels.

Increasing the intensity of your exercise can be effective in lowering cholesterol, especially with aerobic exercise. However, for strength exercises, such as weight lifting, increasing the number of repetitions per set has been shown to be more effective in lowering cholesterol than increasing the weight, according to Medical News Today .

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