Daily walking improves blood lipid levels by raising 'good' cholesterol (HDL) and possibly lowering 'bad' cholesterol (LDL) and triglycerides. This activity stimulates enzymes that break down unhealthy fats. For optimal heart health, experts recommend 150 minutes of moderate brisk walking per week.

When it comes to lowering cholesterol, regularly increasing your daily step count is a great start.

Dr. Roger Blumenthal, a cardiologist and professor and director of the Johns Hopkins Ciccarone Center for the Prevention of Cardiovascular Disease in Baltimore, Maryland, says: 'We don't know the full mechanism of exercise benefits, but we know they happen. It is known that aerobic exercise helps raise good cholesterol (HDL) and lower triglycerides, a type of fat in the blood. Any movement that increases heart rate has beneficial effects not only on cholesterol but also on blood pressure,' according to the health website Health Central.

Walking at a steady pace achieves the goals

Dr. Blumenthal says: 'It's an easy exercise that can be incorporated into your daily routine.' One study found that regular walking at a moderate pace reduces the risk of high cholesterol as effectively as running at a brisk pace.

The American Heart Association recommends at least 150 minutes of moderate aerobic exercise per week to help lower LDL cholesterol—also known as 'bad cholesterol'—and reduce high blood pressure. Experts say that if you can increase this to 200 minutes per week, your health benefits will also increase.

If that seems like a lot, remember it's only half an hour for five days a week—or just over 20 minutes a day—and you don't have to do it all at once. Doing 10 minutes here and 10 minutes there counts and makes a big difference.

The ideal plan to lower cholesterol

Wherever you are on your fitness journey, we have a plan to help you increase your step count, lower your cholesterol, and reduce your risk of cardiovascular disease.

Plan one: Make walking a habit

Despite the American Heart Association's recommendation of 150 minutes of aerobic exercise per week, if you are currently sedentary, any additional movement is a step in the right direction. Dr. Blumenthal says: 'For people who don't exercise, even 10 or 15 minutes a day can have significant benefits.' Research confirms this; a study published in the medical journal The Lancet found that just 15 minutes of intense exercise daily reduces the risk of death by 17% compared to those who do not exercise at all. So don't hesitate to start from zero and try to increase your steps whenever possible.

Make sure to start walking a little each day. Experts say: 'Keep it very simple. Decide how many minutes you can dedicate to walking each day.' If weekends work better for you, for example, try walking longer on Saturday and Sunday, then shorter periods during the week—for instance, five minutes each morning and another ten minutes at lunchtime.

To help you stick with the plan, jot down some ways that will motivate you. Experts suggest incorporating these triggers:

Schedule a walk with a friend every Monday and Wednesday evening (or any days that suit you) to encourage each other.

Instead of walking in your neighborhood, try a new area of the city; curiosity increases motivation, and a new place will help time pass quickly.

Create a new playlist; music you love creates positive feelings that you'll associate with walking. This helps change people's perception of exercise.

Consider getting a new pair of walking shoes dedicated solely to walking, making it a daily habit.

Plan two: Gradually increase the number of steps

To maintain continuous improvement in cholesterol levels and overall health, making walking an essential part of your daily routine is crucial. One study examining different types of physical activity found that a single session of aerobic exercise—like running in this case—did not affect cholesterol, while 160 minutes of aerobic exercise over 18 weeks led to a noticeable increase in good cholesterol (HDL).

Dr. Blumenthal says: 'You may not be able to reach the recommended 150 minutes per week, but if you can get close, you will notice tangible benefits in blood pressure, blood sugar, and cholesterol within two to three months.'

Use this four-week plan to make walking an indispensable activity. You will move a little each day at a moderate pace—so that you feel an effort level between 5 and 6 on the Rate of Perceived Exertion (RPE) scale from 1 to 10—and gradually work up to 30 minutes of walking per day.

Experts suggest breaking walking into short intervals to make it easier for you, and to help build a sense of accomplishment with each day you complete. Start with short, enjoyable intervals. This way, you can achieve success with each walk and avoid frustration.

Week one: Walk for 10 minutes daily at a moderate pace. If you prefer, split it into two 5-minute sessions. Remember, these short intervals are specifically designed to help you build motivation; the focus here is on maintaining a steady moderate pace to make each activity purposeful—rather than just increasing step count.

Week two: Walk for 15 minutes daily at a moderate pace. Start your day with a five-minute walk in the morning, then another ten minutes later (or vice versa).

Week three: Walk for 20 minutes daily at a moderate pace. You can walk for ten minutes in the morning and another ten minutes later, or walk for a full 20 minutes at any time that suits you.

Week four: Walk for 30 minutes daily. You can split it throughout the day as you've done before—if that's your pattern—or walk for a full 30 minutes. Bonus: You'll exceed 200 minutes per week, and you'll notice greater cholesterol-lowering benefits.

After four weeks, when walking becomes a habit, start experimenting with different intensity levels. Walk faster for a few minutes, then slow down—that is, practice interval walking. See plan three below for ideas on how to do this.

Plan three: Increase walking speed

For additional heart health benefits, you don't have to start running or even walking super fast like race walkers (unless you want to!). However, increasing your walking speed even slightly will enhance its heart benefits.

Research has shown that high-intensity aerobic exercise—at an RPE between 5 and 8—effectively lowers LDL cholesterol and triglycerides. Dr. Blumenthal says walking at a very slow pace will have less impact and advises reaching a speed of at least 3 miles per hour, and challenging yourself to increase this to 4 miles per hour in some walks (or during short intervals while walking).