Low Impact Exercise and Cholesterol

(LifeWire) - There are many forms of exercise for lowering cholesterol - including low impact exercise.

If you or a loved one has high cholesterol levels, your physician has probably advised you to begin an exercise regimen. It is likely, however, that it is not completely clear what your exercise program should entail. Can low-impact exercise -- that is, exercise that doesn't involve parts of the body, such as the feet striking the sidewalk -- offer the same benefits as, say, running?

For those who aren't able to engage in, or simply don't enjoy, high-impact sports, there is hope. Although researchers aren't certain what specific exercises offer the greatest benefit, there are a variety of low-impact exercises that can offer cholesterol-lowering benefits.

Exercise and Cholesterol

Experts are certain that exercise does have a positive effect on cholesterol levels. Aerobic exercise for more than 12 minutes, which requires your body to increase its oxygen intake and raises your heart rate, has been shown to have the greatest benefit. Studies show that 30 minutes a day of aerobic exercise, whether low or high impact, raises the "good cholesterol" or HDL levels and lowers the "bad cholesterol" or LDL levels.

According to the National Heart Lung and Blood Institute, moderate aerobic exercise also has the following benefits:

• Reduced blood pressure
• Reduced levels of triglycerides
• Weight loss
• Higher calorie-burning efficiency
• Improved heart and lung functioning

Researchers, however, are not certain how long these benefits last after an individual stops exercising.

Experts recommend, regardless of the workout type, that individuals try to reach their "active" or "target" heart rate zone during the activity. Your target heart rate is between 60 and 80% of your maximum heart rate. It is in this target zone that the most cardiovascular benefits occur. According to the Women's Heart Foundation, you can determine your maximum heart rate "by subtracting your age from 220." To find your target zone, simply multiply that number by 0.6 to find the lower limit and by 0.8 to find the upper limit.

Selecting a Low-Impact Aerobic Exercise

There are countless low-impact exercises that provide cardiovascular benefits. You can choose anything from swimming to exercise on an elliptical machine.

One study of swimmers, volleyball players and soccer players found that swimmers actually enjoyed more favorable cholesterol levels when compared to athletes engaging in the two weight-bearing sports.

When it comes to developing an exercise program, experts recommend seeking out aerobic exercises that you enjoy. This doesn't mean that an aerobic exercise, such as weight training, isn't valuable. In fact, your best bet for overall health is to include both types of exercise in to your training regimen.

Studies on the effects of yoga and tai chi on cholesterol levels have had varied results, perhaps because the intensity of these exercises can vary tremendously.

A 2007 study published in Evidence-Based Complimentary and Alternative Medicine, conducted a meta-analysis of 32 articles published between 1980 and 2007. Yoga was found to benefit cholesterol levels among subjects with "cardiovascular disease, hypertension or type 2 diabetes." The article, however, indicated that several studies did not evaluate the type of yoga or intensity of the workouts.

A 2003 article published in the Journal of Alternative and Complementary Medicine, found that 76 patients engaging in a 12-week tai chi program saw an average 15.2 mg/dL drop in their total cholesterol level and an average 4.7 mg/dL increase in their HDL level. Those in the exercise group engaged in workouts three times a week. According to the study abstract, each session "included a 10-minute warm-up, 30-minute tai chi exercise and a 10-minute cooldown." Researchers estimated that the workouts pushed participants to 64% of their maximum heart rate.

If you regularly perform yoga or Tai Chi but are not seeing a benefit to your cholesterol levels, consider joining a class or talking to a professional about your program. You can increase the benefit of your workout by increasing your exertion.

Necessary Precautions

It's important to talk with your doctor before beginning an exercise program. Patients with asthma or high blood pressure may need to take extra care when exercising.

You should also be alert to your own body throughout your workouts. If you ever experience dizziness, chest pain, wheezing breath sounds or a racing pulse, stop exercising and contact a healthcare provider.

In addition, the Centers for Disease Control offers the following tips on staying healthy while exercising:

• Begin and end each workout with 5 minutes of very light activity.
• Be sure to stretch well after exercising.
• Drink at least eight glasses of water each day, and remember to have water available during your workouts.
• Start out slow. You shouldn't jump in to 30 minutes of fast-paced swimming, for example. Instead, try 5 minutes of easy swimming followed by 10 minutes of moderate activity and 5 minutes of cooling down. Add minutes or distance to your workouts slowly to avoid injury.

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