Exercises to Lower Bad Cholesterol

Physical activity is a great, free way to lower cholesterol levels. Exercise not only reduces the LDL (bad, artery-clogging) cholesterol but also helps with weight loss and weight maintenance and improves the circulation of the body. Find out what exercises are best to lower bad cholesterol, which can possibly be lowered 10 to 15 percent, especially for those who are out-of-shape and new to an exercise routine.

Timing

• To start, pick a type of exercise that can be completed for at least 10 minutes. Twenty minutes is even better, but at least 30 minutes on most days of the week is best, to have the most bang for your cholesterol-lowering buck. For those who have excess weight to lose, 60 minutes would be optimal. Beginners should definitely start slow and start with 10 minutes to avoid muscle strain or overuse injury.

Cleaning

• Some people find that cleaning the house or apartment is a nice way to sneak in exercise. If the cleaning needs to be done anyway, you get to kill two birds with one stone: clean and lower bad cholesterol. Make sure to clean in a vigorous, continuous pace to work up a sweat. For instance, scrub the floors, vacuum all around, and rearrange and reorganize by walking briskly from room to room carrying items. If you have stairs, try going up and down a few times in between chores. Do this once a week in between other exercises so you'll have variety.

Aerobics

• The most beneficial exercises to lower bad cholesterol include aerobic activities because these are vigorous and really get the heart pumping and oxygen flowing. Good cardiovascular exercises include walking, jogging, running and biking. If you are a member of a gym or athletic club, try the elliptical machine for a low-impact workout or use the treadmill and increase the incline to get more out of it.

Fun Activities

• Of course, the most enjoyable way to lower bad cholesterol using exercise is to partake in fun activities. Enjoying something makes it that much easier to stick with it in the long term. Swimming, playing tennis, going kayaking and dancing are all examples of exercises that people may seek out for fun. Lowering cholesterol does not have to feel like work. Just make sure to exercise vigorously, regularly and for a long enough period of time each day to reap the cholesterol-lowering benefits.

Variety

• To keep things from getting stale and to keep the body guessing, perform a variety of exercises throughout each week. Maybe Monday is a day to go biking with a friend after work, and Tuesday is aerobics class. The body loves exercise, especially when it lowers bad cholesterol.