Cholesterol and Exercise: A Busy Parent's Guide
You go for a routine check, the nurse takes some blood, and a week later the GP mentions your cholesterol is “a bit high”. There were no symptoms. You feel exactly the same as you did before. Now you have a leaflet, a vague plan to “eat better” and a question: does moving more actually make a difference? This is general information, not medical advice, about cholesterol and exercise: what the NHS suggests, how a busy parent can put it into practice, and how it sits alongside what your GP tells you.
First, the basics
Cholesterol is a fatty substance in your blood. Your body needs some, but too much can build up in your blood vessels and raise your risk of heart attacks and strokes. The NHS page on high cholesterol makes an important point: it usually causes no symptoms, and a blood test is the only way to find out.
The NHS lists a range of things that make high cholesterol more likely, including eating a lot of fatty food, not exercising enough, being overweight, smoking and drinking alcohol. Some factors you cannot change, such as family history, getting older, being past the menopause, or being of South Asian or sub-Saharan African origin.
If you are 40 to 74 in England, you may be invited for a free NHS Health Check, which includes a cholesterol test. If you have not had one and are in that age range, ask your GP surgery.
Cholesterol and exercise: what the NHS suggests
On its page on how to lower your cholesterol, the NHS recommends aiming for at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity. It suggests brisk walking, swimming and cycling as good places to start, and says trying different activities can help you find one you enjoy and stick with.
The same page puts exercise alongside other lifestyle changes:
- Swapping saturated fats (fatty meats, butter, cream, cakes, biscuits) for healthier fats such as oily fish, olive or rapeseed oil, nuts and seeds
- Eating more wholegrains, fruit and vegetables
- Stopping smoking
- Keeping alcohol to 14 units a week or less, spread over 3 or more days
That is the honest picture: activity is one part of a bigger set of habits. For some people, especially where high cholesterol runs in the family, lifestyle changes alone are not enough and their GP may also suggest medicine such as statins. Exercise supports that treatment. It does not replace it. Never stop or change prescribed medication without speaking to your GP.
What “moderate” and “vigorous” actually feel like
- Moderate: you are warmer, breathing faster, heart rate up, but you can still talk. Brisk walking to school, cycling on the flat, an easy class.
- Vigorous: you are breathing hard and can only say a few words without pausing. Running, fast cycling uphill, the harder options in a circuit class.
Roughly speaking, 1 minute of vigorous activity counts as 2 minutes of moderate. So a mix works well for busy people.
A realistic week for a busy parent
Here is one way to reach 150 minutes without your life falling apart. Adjust the days to suit you.
- Monday: walk the school run briskly both ways, 2 x 15 minutes (30)
- Tuesday: 45-minute circuit class or home strength session (45)
- Wednesday: 20-minute lunchtime walk (20)
- Thursday: rest, or a gentle walk
- Friday: 30-minute walk or bike ride (30)
- Saturday: 30 minutes playing in the park, scooting or a family walk on the Parkland Walk (30)
That is 155 minutes, with strength work built in. My weekly workout plan for busy parents has more templates if you like having it written down.
A 15-minute home strength circuit
The NHS also recommends strength activities on at least 2 days a week. If you cannot get to a class, try this twice a week. 3 rounds, 40 seconds each, 20 seconds rest:
- Squats to a chair
- Incline push-ups on the kitchen worktop
- Reverse lunges, holding the wall if needed
- Backpack rows (fill a rucksack with books)
- Marching on the spot with high knees
Food matters too, and it does not have to be complicated
I am not a dietitian, so I keep my food advice simple and in line with the NHS. In practice, for families, that tends to mean: more beans, lentils and oats, oily fish once or twice a week, olive or rapeseed oil instead of butter for cooking, and a few more meals cooked from scratch. My post on healthy family meals on a budget has cheap, kid-friendly ideas. If you need tailored advice, ask your GP about seeing a dietitian.
Safety first
If you have been told your cholesterol is high, you may also have other risk factors, such as high blood pressure. Check with your GP before starting a new exercise programme if you have heart disease, chest pain, high blood pressure or any other condition, or if you have been inactive for a long time. My post on exercise and blood pressure covers that in more detail. Stop exercising and get help straight away if you have chest pain, severe breathlessness or feel faint.
Where a bootcamp class fits
The hardest part of the NHS advice is not knowing what to do. It is doing it every week. A booked class with people expecting you is one of the simplest ways to make activity regular. My classes mix strength and cardio in 45 minutes, so one session covers a good chunk of your weekly minutes and one of your strength days.
If you are over 35 and want to build strength steadily, SYP Built To Last is designed for exactly that, with an easier and harder option for every move.
FAQs
Can exercise lower cholesterol on its own?
The NHS recommends regular exercise as one of several lifestyle changes, alongside diet, stopping smoking and cutting down on alcohol. For some people medicine is also needed. Your GP is the right person to advise on your own situation.
What type of exercise is best for cholesterol?
The NHS suggests brisk walking, swimming and cycling as good places to start, aiming for 150 minutes of moderate activity a week. The best type is the one you will keep doing.
How long does it take for exercise to affect cholesterol?
It varies from person to person and depends on all your habits together, not just exercise. Your GP may suggest a repeat blood test after a period of lifestyle changes to see where you are.
Is it safe to exercise if I take statins?
Many people on statins exercise regularly. If you have muscle pain or any side effects, speak to your GP or pharmacist before carrying on.
Book your first class
If you want a regular, friendly slot that makes the weekly 150 minutes easier to hit, come along. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, all fitness levels welcome. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would prefer a fully private, 1-1 approach to getting more active, take a look at my private personal training in Archway.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
