Regular exercise may help lower cholesterol. Some physical activity options include brisk walking, running, and resistance training.

Cholesterol helps the body build cells, make vitamins and hormones, and digest some fatty foods. However, high levels of low-density lipoprotein (LDL) cholesterol can be dangerous and put a person at risk of several health issues, including heart attack and stroke.

There are two main types of cholesterol in a person’s body: LDL, or “bad,” cholesterol, and high-density lipoprotein (HDL), or “good,” cholesterol. When people talk about lowering their cholesterol levels, they are referring to LDL cholesterol.

This article looks at whether exercise lowers cholesterol. It also explains which types of physical activity to try, and suggests other ways in which a person can manage their cholesterol.

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According to the American Heart Association (AHA), 150 minutes of moderate intensity aerobic exercise per week can help lower cholesterol and reduce high blood pressure.

Exercise can also help raise HDL cholesterol.

A person can contact their doctor for advice on whether they need to lower their LDL cholesterol, and what types of exercise may help.

Regular exercise is a good way to get fit and healthy and reduce the amount of LDL cholesterol in the body.

Here are some of the forms of exercises that may help reduce LDL cholesterol levels.

Walking

Regular brisk walks offer many health benefits, including lowering LDL cholesterol.

Walking regularly and at a brisk pace is a good way to keep fit and healthy, and this activity is often easier to manage and carry out than running.

Learn more about the benefits of brisk walking.

Running

Regular running offers plenty of health benefits. It can help reduce the amount of LDL cholesterol in a person’s blood.

A 2019 review linked any amount of running to a 30% lower risk of death due to cardiovascular issues. A 2020 article notes that elevated LDL levels are strongly associated with an increased risk of death due to cardiovascular disease.

Learn about running every day.

Cycling

Cycling can be an effective way of lowering LDL cholesterol levels.

A 2016 study showed that people who cycled to work were less likely to have high cholesterol than individuals who did not.

The authors also noted that cycling to work led to a lower risk of several cardiovascular health issues.

Resistance training

A 2023 article found that resistance training may help to improve total cholesterol. It may also help reduce LDL cholesterol, though more research is necessary.

Resistance training increases muscle strength by making the muscles work against a form of resistance. People may also refer to resistance training as weight training.

Resistance training can include the use of weights, such as dumbbells or kettlebells, weight machines that a person would find in a gym, or the person’s own body weight.

Types of resistance training exercises include:

  • free weights
  • machine weights
  • pushups
  • resistance bands

Other sports and activities

Other sports and activities can also be beneficial for lowering cholesterol and improving general health.

The main factors to consider are how much energy the body uses up doing the sport or activity and how often a person engages in it.

The following may help:

A person should aim for around 150 minutes of moderate intensity aerobic exercise per week.

Alternatively, they can do 75 minutes of vigorous intensity aerobic exercise per week.

It is best to include moderate to high intensity exercise that strengthens muscles at least 2 days per week.

It can take a number of weeks or months for exercise to lower cholesterol.

A 2021 study found that regularly swimming for 16 weeks helped significantly lower lipids, which may include cholesterol, in people with type 2 diabetes and high blood pressure.

A 2020 study found that cycling to work for 12 months also helped lower cholesterol.

Heart rate is a good indicator of how much effort a person is putting in when exercising. Tracking the heart rate during exercise can help a person reach their fitness or weight loss goals.

The AHA recommends that people reach 50% to 85% of their maximum heart rate when exercising, depending on how intense the workout is.

A person can calculate their maximum heart rate by subtracting their age from 220 to give them a value in beats per minute (bpm).

For example, somebody who is 30 years old would subtract 30 from 220, giving them a maximum heart rate of about 190 bpm.

Scientists measure cholesterol in milligrams per deciliter (mg/dL).

According to the Centers for Disease Control and Prevention (CDC), the optimal level of total cholesterol is around 150 mg/dL.

The optimal level of LDL cholesterol is about 100 mg/dL, and the optimum level of HDL cholesterol is at least 40 to 50 mg/dL.

When a person gets a blood lipid test to measure these levels, their doctor can help them understand what the results mean for their health.

Where necessary, the doctor can help them develop a personalized treatment plan. This plan may include recommended exercise and dietary changes. In some cases, a doctor may also suggest other treatments.

There are other measures that can help a person lower their LDL cholesterol. These include:

  • consuming a heart healthy diet
  • reducing the levels of saturated fats and trans fats in the diet
  • reducing alcohol consumption
  • maintaining a moderate body weight
  • quitting smoking
  • reducing stress
  • getting enough quality sleep

Learn more about the best ways to lower cholesterol.

Getting enough regular physical activity or exercise can help a person lower high cholesterol.

Forms of exercise that help a person lower their total and LDL cholesterol levels include walking, running, cycling, and swimming. Often, these exercises can also help raise the levels of a person’s HDL cholesterol.

A person may also lower their levels of LDL cholesterol by making certain lifestyle changes, such as improving their diet and quitting smoking.