Walking can help lower your cholesterol when done regularly and at a brisk pace. A 2022 study reported that moderate-intensity exercise, such as brisk walking, can significantly increase desirable high-density lipoprotein (HDL) cholesterol and potentially reduce low-density lipoprotein (LDL) cholesterol, lowering the risk of heart disease and stroke.
How Walking Helps With High Cholesterol
High cholesterol (hypercholesterolemia) affects 1 in 3 adults in the United States and directly contributes to around 500,000 deaths from cardiovascular diseases (like heart attack and stroke) each year.
Hypercholesterolemia refers to high LDL cholesterol, which can clog arteries, and low HDL cholesterol, which helps clear LDL from the blood.
Walking at a brisk pace has been shown to benefit people with hypercholesterolemia in these two key ways:
- Increasing HDL: Aerobic exercise stimulates the production of an enzyme called lipoprotein lipase (LPL), which raises HDL levels and breaks down fatty acids known as triglycerides that contribute to the hardening of arteries (atherosclerosis).
- Potentially lowering LDL: Although LPL has a lesser impact on LDL cholesterol, some studies suggest that increased levels of HDL correspond to LDL reductions, as more LDL cholesterol is carried to the liver to be broken down.
How Much Walking Do I Need?
Generally speaking, more is better when it comes to the cholesterol-lowering effects of walking. This includes the duration and frequency of walking, and also exercise intensity. To achieve moderate-intensity exercise, you need to raise your heart rate and breathing by walking briskly or on an incline.
Research says:
- Lower-intensity exercise has less effect on LDL: A 2018 review of studies involving adults with hypercholesterolemia concluded that exercising at lower intensity has little effect on LDL levels. It is only when combined with weight loss that this level of exercise can help lower LDL in an impactful way.
- Higher-intensity exercise may improve LDL: A 2022 study involving healthy males reported that 12 weeks of daily moderate-intensity exercise increased HDL by 6.6% and decreased LDL by 7.2%. Among those who engaged in daily high-intensity exercise, HDL increased by 8.2% while decreases of LDL were similar to those in the moderate-intensity group.
Moderate vs. High Intensity Exercise
Low-intensity exercises are those in which you move but do not breathe harder than normal. These may include walking the dog or walking leisurely on flat surfaces.
Moderate-intensity exercises are those in which you breathe harder than normal and can talk but not sing, such as brisk walking or cycling. If you are still able to sing, you need to pick up the pace or walk uphill.
High-intensity exercises are those in which you are breathing heavily and can only speak a few words at a time. Examples include running, swimming laps, aerobic dancing, or spinning.
Current Recommendations
The Physical Activity Guidelines for Americans offers the following exercise recommendations to reduce the risk of heart disease and stroke in adults:
- Moderate-intensity for 150 minutes per week: For substantial benefits, engage in at least 150 minutes (two hours and 30 minutes) to 300 minutes (five hours) of moderate-intensity exercise each week, spreading workouts so that you are exercising on most days.
- Vigorous-intensity for 75 minutes per week: Alternatively, you can engage in 75 minutes (one hour and 15 minutes) to 150 minutes (two hours and 30 minutes) of high-intensity exercise each week, or an equivalent combination of moderate- and high-intensity exercises.
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Other Health Benefits of Walking
As with all moderate-intensity exercises, brisk walking has been shown to offer other health benefits beyond lowering cholesterol, including:
- Managing weight: Studies show that just 30 minutes of moderate-intensity aerobic exercise a week is associated with an average weight loss of 1.1 pounds, and slight reductions in body fat and waist size.
- Lowering blood sugar: Compared to adults with diabetes who do not exercise, engaging in moderate-intensity exercise can help lower and maintain better control of blood sugar. This may also help lower your risk of type 2 diabetes.
- Strengthening bones: Brisk walking places beneficial stress on bones, encouraging bone remodeling and mineralization. This can help strengthen bones, particularly in postmenopausal people at risk of osteoporosis.
- Improving mood: Brisk walking stimulates the production of “feel-good” hormones called endorphins that help ease depression and anxiety and also improve sleep (when performed no later than one to two hours before bedtime).
How to Make the Most of Your Walking Routine
Brisk walking is a great way to start a heart-healthy exercise program. To obtain the most benefit, you need to create a routine that is sustainable and progressive.
Here are ways to do so:
- Start gradually: Begin with shorter walks and gradually increase the pace, duration, and intensity week on week. A fitness app, pedometer, or walking journal can help you keep track of your progress and ensure you meet your weekly goals.
- Make walking a habit: You are more likely to stick with the program if you block out regular time for a walk rather than “fitting it in.” Consider walking to work each morning or carving out time before or after lunch. A brisk walk at the end of the day can also help you unwind.
- Make it enjoyable: Find the activity you find most enjoyable, such as walking on a treadmill, walking in nature, or joining a regular walking group. The more fun you get from walking, the more sustainable it will be.
- Listen to your body: If walking causes any pain, you may be pushing yourself too hard. Ease back, take a break if necessary, and wear proper shoes.
Key Takeaways
- Regular brisk walking can significantly increase “good” HDL cholesterol and potentially lower “bad” LDL cholesterol when paired with a healthy diet.
- Health experts advise adults to engage in at least 150 minutes of moderate-intensity exercise (such as brisk walking) each week, exercising on most days.
- Moderate-intensity means breathing harder than normal to where you can talk but not sing during exercise.