Tool #30
Improve your Cholesterol Level
with Exercise
Despite conventional wisdom, there is nothing
inherently wrong with cholesterol. It plays a key role
in the efficient functioning of the body. But, when its
level is too high, cholesterol can accumulate on the
arteries walls, and increase the risk of developing
cardiovascular disease.
We often hear about good or bad cholesterol. HDL (highdensity lipoproteins) refers to the good cholesterol
because these proteins gather the cholesterol, which
then goes to the liver where it is eliminated. On the other
hand, LDL (low-density lipoproteins) refers to the bad
cholesterol because these proteins carry the cholesterol
to the body’s organs. It can lead to an accumulation of
fat in the tissues and can also block arteries.
HDL= “good” cholesterol
LDL= “bad” cholesterol
In addition to cholesterol, it is now also recognized
that triglycerides, another type of fat that can circulate
freely in the blood, participate in the development of
cardiovascular disease. An ideal lipid profile for good
health should contain a lot of HDL, few LDL and few
triglycerides.
If I receive this document, it is because:
• My cholesterol or triglyceride levels are too high
• I want to be informed about actual recommendations on physical activity related to cholesterol or triglyceride problems
• I want to adapt my physical activity to the recommendations related to cholesterol or triglyceride problems
According to scientific studies, it seems easier
to positively influence HDL (“good” cholesterol)
and triglyceride levels than the LDL level (“bad”
cholesterol) with physical activity. In other words,
improvements in HDL and triglyceride levels appear
generally after a few months of moderate aerobic
training, whereas there is often no effect on LDL, even
after approximately a year of training. However, some
studies have concluded that a significant amount of
training at high intensity can make the LDL particles
less harmful to health, even if their concentration in
the blood does not change.
Effet
Effects of Physical Activity:
HDL
triglycerides
Physical activity is recognized as being effective
mainly in the improvement of HDL and triglyceride
levels. It is recommended to engage in regular
cardiovascular activities at a moderate to high
intensity (50 to 80 % of the maximum heart rate)
(see tool “Moving... without being Tired Out”). These
physical activities should be done over 30 to 60
minutes, at least 5 times a week. On the other hand,
it has not been proven that strength exercises are
effective in improving the blood lipid levels.
Improve your Cholesterol Level with Exercise
The Role of Exercise:
30
Improve your Cholesterol Level with Exercise
Cardiovascular exercises
(walking, swimming, bicycling, skating...)
• 30-60 minutes at a time
• 5-7 X a week
• Moderate to high intensity
30
N.B. If you start a training program, you should however
use low intensity during the first period and gradually
increase the difficulty over the following periods.
Make sure your training is appropriate to your needs and
limitations.
To reduce triglycerides:
To increase HDL:
Good cholesterol also reacts quite well to physical activity.
Indeed, improvements can be observed after three months
of moderate aerobic training. Individuals who react in a
better way to exercise are those who initially have an
abnormally low (< 1.0 mmol/L) HDL level and are sedentary.
For those persons, regular exercise can lead to a 10 %
increase in their HDL level. Although moderate intensity
is usually enough to increase the HDL, it seems that high
intensity is even more effective. It is important to note that
the increase in HDL is even more pronounced when the
training is accompanied by weight loss.
Aerobic training effects on lipid profile:
Improvement %
Effect appears in:
Triglycerides
25 %
2 weeks
HDL
10 %
3 months
Generally speaking, the beneficial effects of aerobic
training on lipids appear in a few months, but these
benefits disappear quickly when training is stopped...
Therefore, it is essential to maintain regular physical
activity in order to take advantage of its beneficial
effects on blood lipids.
Triglycerides react to a low threshold of physical activity. Indeed,
some improvements can be observed after only two weeks of
aerobic training! People who react in a positive way to physical
activity are those who, initially, have an abnormally high (≥ 2.0
mmol/L) triglyceride level and are sedentary. For those people,
regular exercise can lead to a decrease in the triglyceride level
of about 25%. Although training by itself enables a reduction in
the triglyceride level, training accompanied by weight loss is
associated with a more important reduction in these levels.
Improve your Cholesterol Level with Exercise
Recommendations for physical activity
to improve lipid profile:
30
© Institut de recherches cliniques de Montréal
Writing: Christine L’Abbé, MSc, Étienne Dumais-Roy, MSc, kinesiologists
Graphic Design: Hélène Lambin, PhD
Photography: Chris Harvey - fotolia.com