The team behind the research believes that global guidelines for children’s physical activity should incorporate their findings. Dr Andrew Agbaje from the University of Exeter, who spearheaded the study, commented: “These findings emphasise the incredible health importance of light physical activity and shows it could be the key to preventing elevated cholesterol and dyslipidaemia from early life.

“We have evidence that light physical activity is considerably more effective than moderate-to-vigorous physical activity in this regard, and therefore it’s perhaps time the World Health Organisation (WHO) updated their guidelines on childhood exercise, and public health experts, paediatricians, and health policymakers encouraged more participation in light physical activity from childhood.”

He added: “Our research suggests light physical activity may be an unsung hero and it is about time the world replaced the mantra of ‘an average of 60 minutes a day of moderate-to-vigorous physical activity’ with ‘at least 3 hours a day of light physical activity’.

“Light physical activity appears to be the antidote to the catastrophic effect of sedentary time in the young population.”

The WHO currently recommends that children and adolescents should build up an average 60 minutes of moderate-to-vigorous physical activity a day and reduce sedentary time.

It has limited guidelines for light physical activity. However, the study, published in the Journal of Clinical Endocrinology and Metabolism, found light physical activity – which also includes slow dancing, swimming, or cycling – is up to five times more effective than moderate-to-vigorous physical activity at promoting healthy hearts and lowering inflammation in the young population.

The study, which analysed 792 children, utilised a device akin to a pedometer to measure sedentary time, light physical activity, and moderate-to-vigorous physical activity at ages 11, 15, and 24 years.

Cholesterol levels were repeatedly assessed at ages 15, 17, and 24 years, and the children also underwent repeated evaluations of total body fat mass and muscle mass, as well as various blood tests, with smoking status, socio-economic status, and family history of cardiovascular disease taken into account. Sedentary time increased from roughly six hours a day to nine hours a day, over the course of the 13-year follow-up.

Light physical activity decreased from six hours a day to three hours a day while moderate-to-vigorous physical activity remained relatively stable at around 50 minutes a day from childhood until young adulthood. The average increase in total cholesterol was 0.69 millimoles per litre (mmol/l).

The research found that an average of four-and-a-half hours a day of light physical activity from childhood through young adulthood decreased total cholesterol. Approximately 50 minutes a day of moderate-to-vigorous physical activity from childhood was also associated with slightly reduced total cholesterol (-0.05 mmol/L), but total body fat mass decreased the effect of moderate-to-vigorous physical activity on total cholesterol by up to 48%.

The researchers highlighted that the rise in fat mass counteracted the modest impact of moderate-to-vigorous physical activity on total cholesterol levels. Dr Agbaje remarked: “Our study shows increased sedentary time in childhood may contribute to two thirds of the total increase in a person’s cholesterol levels before their mid-twenties. This suggests childhood sedentariness may be a major risk factor for elevated cholesterol and subsequent premature heart attack or stroke when individuals reach their mid-forties.”

The 2023 study, a collaborative effort by the University of Exeter, University of Eastern Finland, and University of Bristol, utilised data from the University of Bristol’s Children of the 90s study, also known as the Avon Longitudinal Study of Parents and Children.

NHS ways to lower your cholesterol

Eat less fatty food

To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat.

You can still have foods that contain a healthier type of fat called unsaturated fat.

Check labels on food to see what type of fat it has in it.

Try to eat more:

• oily fish, like mackerel and salmon
• olive oil, rapeseed oil and spreads made from these oils
• brown rice, wholegrain bread and wholewheat pasta
• nuts and seeds
• fruits and vegetables

Try to eat less:

• meat pies, sausages and fatty meat
• butter, lard and ghee
• cream and hard cheese, like cheddar
• cakes and biscuits
• food that contains coconut oil or palm oil

Source: https://www.getsurrey.co.uk/news/health/one-thing-can-reverse-cholesterol-31896054