Try a Little TLC* to Lower Cholesterol - Exercise Tips
*Therapeutic Lifestyle Changes
Exercise may help reduce heart disease risk in several ways. Along with proper diet, exercise may help reduce LDL cholesterol; HDL cholesterol may increase. Exercise could help in weight reduction and decrease other risk factors for heart disease like diabetes and high blood pressure. Regular physical activity can boost the way you feel. It may:
- give you more energy
- help you relax and cope better with stress
- build your confidence
- help with the quality of your sleep at night
- provide you with another way to enjoy your time with family and friends
Moving your body is also a way to keep physical hunger signals in check.
Aim to exercise every day - or most days of the week. Walking is a great way to exercise. You can also vary your routine with swimming, biking, dancing, jogging, skating, skiing and exercise classes. Even yard work and housework can count as exercise. You can break up your exercise routine into multiple sessions throughout the day if you have a busy schedule. Make sure each session is at least 10 minutes long. Some physical activity is better than none. Keep a comfortable pair of walking shoes with you - so you can take a fitness break instead of a coffee break.
Not a walker? Many activities can count as "exercise" so find a diversion that interests you. Here are more ideas for ways to move your body:
| Jump rope | Bike - outdoors or indoors on a stationary bike |
| Tennis | Table tennis [ping pong] |
| Hike | Kayak |
| Swim | Boxing and kick-boxing |
| Dance | Gardening |
| Frisbee | Bowling |
| Ski | Skating - on ice skates or inline skates |
When exercising moderately, you should be able to talk, but not sing. During vigorous activity, you should not be able to say more than a few words before having to breathe again. Make sure you exercise at the intensity that is right for you.
Please keep safety in mind as you plan your exercise. If you walk outside, be aware of your surroundings. Go in groups when possible. When walking at dawn, dusk or at night, wear a reflective vest or bright colored clothing.
If you have had a heart attack or chest pain in the past, talk to your health care provider before starting exercise.
Lifestyle Activities. Your exercise does not have to be planned. You can make small day-to-day changes to improve your health. Make a point to sit less and move more! Walk the dog. Walk while you talk on a cell phone or cordless phone. Take the stairs instead of the elevator. Put away the TV remote (if you can) - get up to change the channel. March in place during TV commercials.
Resources to investigate:
- Your local gym or fitness center
- Your local Y
- Your local community center and senior center (for classes and to use exercise equipment)
- Enlist a group of friends & neighbors - start your own walking club
- Your local school system (for classes, pool for water exercises)
- Pedometer - track your steps, compete against yourself!
- Apps for your smart phone
- Videos (DVDs) and classes "on-demand" through your cable service
A Sample Daily Walking Program
This program is only a guide. Your fitness walking sessions may be longer or shorter based on your ability and the advice of your health care provider.
| Weeks | Warm-up Time Walk slowly & stretch |
Brisk- walk time | Cool-down Time Walk slowly & stretch |
Total Time |
|---|---|---|---|---|
| Weeks 1-2 | 5 minutes | 5 minutes | 5 minutes | 15 minutes |
| Weeks 3-4 | 5 minutes | 10 minutes | 5 minutes | 20 minutes |
| Weeks 5-6 | 5 minutes | 15 minutes | 5 minutes | 25 minutes |
| Weeks 7-8 | 5 minutes | 20 minutes | 5 minutes | 30 minutes |
It is important to get regular check-ups, lab work, and follow-up care as discussed with your physician. Please consult with your physician for more information.
Print a copy of our Diet, Exercise, Weight, and Cholesterol Weekly Journal to assist you in better managing your health.
