How Exercise Affects Your Risk for High Cholesterol and Heart Disease

Exercise is a very effective way to reduce risk factors for coronary artery disease (CAD) and high cholesterol. Regular exercise:

• Raises "good" HDL cholesterol levels.
• Can help overweight people lose weight.
• Lowers blood pressure in some people.

There is growing evidence that regular physical activity protects against CAD. Added benefits of regular exercise include:

• Mental well-being and stress relief.
• Increased flexibility, if stretching is done afterwards.
• Increased bone strength, if the exercise includes weight-bearing exercises, such as jogging or lifting weights.

To get and stay healthy, do activity at a level that is right for you—moderate or vigorous. Try to do:

• Moderate activity for at least 2½ hours a week. One way to do this is to be active 30 minutes a day, at least 5 days a week. Moderate activity means things like brisk walking, brisk cycling, or ballroom dancing. But any activities—including daily chores—that raise your heart rate can be included. You notice your heart beating faster with this kind of activity.
• Vigorous activity for at least 1¼ hours a week. One way to do this is to be active 25 minutes a day, at least 3 days a week. Vigorous activity means things like jogging, cycling fast, or cross-country skiing. You breathe rapidly and your heart beats much faster with this kind of activity.

It's fine to be active in blocks of 10 minutes or more throughout your day and week.

Customize your exercise program according to your fitness level, the health of your heart, and your personal preferences. Aerobic exercise (brisk walking, jogging, swimming, bicycling,) is best.

Some people, especially those who have a history of CAD, should discuss their exercise plans with their doctors before starting a vigorous fitness program.

Exercise is especially important for people who have high triglyceride levels, low HDL ("good") cholesterol levels, high blood sugar, and too much fat around the waist (metabolic syndrome). A large waist is more than 40 in. (102 cm) for men and more than 35 in. (89 cm) for women.

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