5 exercise tips to help control cholesterol levels

If you’ve been told your cholesterol levels are high, there are exercise habits you can adopt to help combat the problem.

Here are five tips to help you get started:

1. Aim for 20 miles per week

Evidence suggests you should engage in at least 30 minutes of exercise per day to reduce cholesterol. Another way to look at measuring activity is in distance. By completing a total of 20 miles per week you are more likely to be able to control cholesterol levels.

2. Exercise 5 times per week

To maintain improvement to your cholesterol level it is recommended you engage in activities such as walking, jogging, cycling and rowing at least five times a week.

3. Maintain a consistent intensity

We recommend that you build up to an intensity of six or seven when exercising (you can consult our rating of perceived exertion scale for an idea of what six to seven is). You don’t want to overdo it, but you will need to work hard enough to create a real change.

4. Do resistance training twice a week

Although the above is important in reducing cholesterol, even stronger improvements have been noticed when aerobic exercise is combined with resistance training. Try to incorporate this in your routine at least twice a week.

5. Try circuit training

If all of the above sounds too much to fit into your hectic schedule we recommend circuits. Five lots of 30-minute circuits per week is an effective way of combining exercises and helping you combat cholesterol.

Last updated Wednesday 21 December 2022

First published on Wednesday 30 March 2016