# data[].attributes.body
"Anyone who has looked for ways to increase their levels of HDL cholesterol (that is, “good cholesterol”), has probably come across the recommendation to exercise. This is because regular exercise, especially aerobic exercise, has been associated with higher HDL cholesterol levels."

# data[].attributes.attachment_link.readable_text
Anyone who has looked for ways to increase their levels of HDL cholesterol (that is, "good cholesterol"), has probably come across the recommendation to exercise. This is because regular exercise, especially aerobic exercise, has been associated with higher HDL cholesterol levels. But just how much exercise do you have to do to raise your HDL levels?

What Is HDL Cholesterol?

The high-density lipoproteins (HDL) transports excess cholesterol from the walls of arteries to the liver. Because cholesterol deposits are a major feature of atherosclerosis, removing cholesterol from the arteries is thought to be an important component to the prevention of cardiovascular disease.

In the liver, the excess cholesterol from the HDL particles is metabolized; much of it is converted to bile, which is then excreted by the body or used for digestion. This cholesterol recycling process - the "reverse cholesterol transport process" -helps to prevent or reverse heart disease. A high level of HDL cholesterol, therefore, often means that a lot of excess cholesterol is being recycled, which is a good thing. Therefore, it is desirable to have a higher HDL cholesterol level. For example, HDL levels above 60 mg/dl are associated with a reduced the risk of heart disease.

Research Evidence on Exercise and HDL Cholesterol

Experts have known for a long time that exercise helps increase the production and the efficiency of certain enzymes that enhance this "reverse cholesterol transport" process. But how much exercise is necessary to achieve this effect?

A study conducted by Japanese researchers has shed some light on the question of how exercise type, frequency, and intensity impact HDL cholesterol.

In a meta-analysis, investigators from Tokyo evaluated the effect of exercise on HDL levels. They included data from 35 randomized trials assessing the effect of exercise on HDL levels in adults.

While exercise regimens varied among these studies, on average the subjects in these studies exercised for 40 minutes, three to four times per week, and the effect on HDL was measured after eight to 27 weeks.

Across the studies, participants had increases in HDL cholesterol averaging about 2.5 mg/dL. This increase in HDL cholesterol was only modest but was statistically significant.

By some calculations, a drop in cardiac risk of two to three percent is associated with a 1 mg/dL increase in HDL. While such calculations are based on a string of assumptions and not actual clinical trials, by this estimate a 2.5 mg/dL rise in HDL may actually amount to a substantial reduction in cardiovascular risk.

Perhaps the most interesting finding from this study is the observation that it was the duration of exercise sessions - and not the frequency or intensity of exercise - that best correlated the best with increased HDL levels. The investigators reported that in research subjects exercising for at least 20 minutes, each additional 10-minute increase in exercise duration was associated with an additional 1.4 mg/dL of HDL.

How Much Exercise Do You Need?

This meta-analysis represents the best estimate we have correlating exercise volume with HDL cholesterol levels. The results of this study indicate that exercising at least three to four times per week for at least 20 minutes (though 40 would be better) should help you increase your HDL levels. In fact, increasing the duration of your exercise sessions by pacing yourself judiciously (that is, by going slower if necessary), appears to be the best way to translate exercise into higher HDL levels.

Other Lifestyle Changes

In addition to exercise, other lifestyle changes can help you increase your HDL level. These include:

Quitting smoking, which can increase your HDL cholesterol by up to 10 percent.

Losing weight: For every 6 pounds lost, HDL may increase by 1 mg/dL.

Choosing healthier fats such as the monounsaturated and polyunsaturated fats found in olive, peanut and canola oils as well as nuts, fish, and other foods containing omega-3 fatty acids.

Consuming alcohol in moderation: No more than one drink a day for women and two drinks a day for men age 65 and younger.

A Word From Verywell

Higher levels of HDL cholesterol are associated with lower cardiovascular risk. Regular exercise is one way to increase your HDL levels. It appears that the duration of regular exercise is the most important factor in successfully elevating HDL with exercise.

Thanks for your feedback!

What are your concerns?

Other Inaccurate Hard to Understand

View Article Sources

Kodama S, Tanaka S, Saito K, et al. Effect of Aerobic Exercise Training on Serum Levels of High-Density Lipoprotein Cholesterol. Arch Intern Med 2007; 167:999-1008.

Mackey RH, Greenland P, Goff DC Jr, et al. High-density Lipoprotein Cholesterol and Particle Concentrations, Carotid Atherosclerosis, and Coronary Events: MESA (Multi-Ethnic Study of Atherosclerosis). J Am Coll Cardiol 2012; 60:508.

# data[].attributes.attachment_link.title
How Long Should You Exercise to Increase HDL Cholesterol Levels?

# data[].attributes.attachment_link.description
Anyone who has looked for ways to increase their levels of HDL cholesterol (that is, "good cholesterol"), has probably come across the recommendation to exercise. This is because regular exercise, especially aerobic exercise, has been associated with higher HDL cholesterol levels. But just how much exercise do you have to do to raise your HDL levels?

# data[].attributes.body
"Confidence is key to a good social life; physical activity helps with that."

# data[].attributes.attachment_link.readable_text
Why is physical activity important? When discussing the health benefits of physical activity, we often focus solely on the physical health benefits. The benefits of a healthy active lifestyle go beyond just the physical; they are mental, personal and social as well. All in all, physical activity is good for you in innumerable ways.

Physiological Benefits of Physical Activity

It's almost impossible to overstate the physiological benefits of physical activity. It benefits every aspect of your body, from your bones to your muscles to your organs. Regular exercise strengthens your muscles and bones which aids relief from common aches and pains, such as lower back pain and arthritis, as well as fighting osteoporosis and muscle loss.

It also improves your balance and flexibility, making everyday activities easier and supporting your physical independence as you age. It even helps with things you might not think about, such as boosting sexual stamina and relieving menstruation cramp pains.

In combination with a balanced diet, regular physical activity is excellent for controlling your weight. Any level of exercise you do burns calories, which is essential for maintaining a healthy weight and body mass index.

Physical activity is also great for your cardiovascular system, increasing your good cholesterol levels, promoting oxygen and blood flow, and lowering blood sugar. This results in improved levels of stamina and energy, as well as reduced risk for many serious illnesses, such as heart disease, stroke, diabetes and certain types of cancer.

Physical activity is also great for your mind, having been linked with prevention and treatment of depression and anxiety. When you exercise, you release hormones like endorphins, serotonin and adrenaline that distract you from negative thoughts, fight stress and improve your mood. By promoting relaxation, they can also help you sleep better.

Social Benefits of Physical Activity

Equally, there are many social benefits of physical activity. Confidence is key to a good social life; physical activity helps with that. As you become stronger and faster, your self-confidence will grow, you'll be able to take pride in the physical things you can now do and appreciate the progress you've made.

Physical activity can also help your concentration skills, by providing a release valve for stress and pressure and encouraging higher levels of endorphins. If you can concentrate well on important work and social tasks, you'll be happier overall.

Being social is most enjoyable when you feel good about yourself, have a positive self-image and high self-esteem. Exercise can help with that. By maintaining a healthy weight and an uplifted mood, you'll feel better about yourself and can engage in social activities fully and frequently.
One of the biggest social benefits of exercise is just that - an improved social life. Especially if you participate in team sports or exercise with a group, you'll develop greater empathy and social skills. You'll also make new friends and gain new social outlets.

Volunteering with the Army Cadet Force is the perfect example of this. By volunteering with us, you'll meet many other likeminded adults who share your interests in mentoring and the outdoors. As you play sports and participate in outdoor adventures like kayaking, rock climbing and mountaineering, you'll become lasting friends.

You'll also use your physical activity to give back - training young cadets, running outdoor programmes for disadvantaged youth and leading community service projects - which will boost your sense of social fulfilment even more. Find out about some of the other benefits of volunteering.

With all the social and physiological benefits of physical activity, it only makes sense to become more active in your own life. Exercise is a crucial part of a healthy lifestyle, so get started today. Just make sure you speak to your GP before beginning any new exercise programme or significantly increasing your levels of physical activity.

# data[].attributes.attachment_link.title
The Hidden Benefits of Physical Activity | Army Cadets UK

# data[].attributes.attachment_link.description
Why is physical activity important? When discussing the health benefits of physical activity, we often focus solely on the physical health benefits. The benefits of a healthy active lifestyle go beyond just the physical; they are mental, personal and social as well. All in all, physical activity is good for you in innumerable ways.

# data[].attributes.body
"It improves self-perception and self-esteem, mood and sleep quality, and it reduces stress, anxiety and fatigue. Physically active people have up to a 30% reduced risk of becoming depressed, and staying active helps those who are depressed recover."

# data[].attributes.attachment_link.title
Walking for Health - Walking for Health | Home

# data[].attributes.attachment_link.description
We're England's largest network of free group health walk schemes. Run by Ramblers and Macmillan Cancer Support, we're helping all kinds of people lead a more active lifestyle.

# data[].attributes.body
Completing an exercise a simple as walking can reduce fatigue.

# data[].attributes.body
Increasing good cholesterol levels is one physical benefit to exercising.

# data[].attributes.body
Exercise can boost self-confidence, which helps you talk to people you don't know that well.