In addition to changing your diet and taking your cholesterol treatment, becoming more physically active can help you lower your bad cholesterol (LDL) and raise your good cholesterol (HDL). The National Cholesterol Education Program recommends doing regular moderate intensity activity for at least 30 minutes on most days of the week.2
Talk with your doctor before starting any physical activity program.
Start slowly. If you haven’t been active in a while, take it easy as you start. Begin with simple home exercises, a short walk or low-impact activities such as house cleaning or yard work. Don’t try to do more than you can handle. As you get used to the easier pace, you can begin to increase the intensity of your activities.
You have more time than you realize. Not having time is one of the biggest reasons many people give for not being more active. But being active doesn’t mean you have to devote a two-hour stretch each day to exercise. If you aim for 30 minutes of moderate-intensity activity, you can break it into three 10-minute segments during the day. Take a short walk in the morning, at lunchtime and in the evening. You can also incorporate activity into other daily activities. Park the car further away than usual, take the stairs or take a walk during work breaks
Find an exercise buddy. Whether it’s your spouse, your neighbor, your best friend or your child, exercising with someone else can help you stick with your routine and make it more fun. Chances are, you will feel less likely to skip your routine when you know someone else depends on you showing up. You and your buddy can also offer each other extra support by cheering each other on.
Vary your activities. Changing your activities can help you stay interested and motivated. Make a list of walking trails in your area and try a different one each week. Take your bicycle out twice a week instead of walking. Buy several home exercise tapes, so when one becomes too familiar, you can switch to another. Join an aerobics or dance class, even if it’s once a week, to help you stay interested in moving.
Walking is one of the best exercises. Getting exercise doesn’t have to mean using fancy equipment or joining a gym. Walking is an inexpensive, simple, but effective, way to get fit. Take a walk in your neighborhood, at a local school track, around a nearby mall or around a local golf course.
Stay comfortable and hydrated. Wear comfortable, loose clothing and rubber-soled shoes, such as tennis or running shoes. Be sure to dress for the weather and wear layers, so you don’t overheat as you work up a sweat. When the weather is bad, try working out at home or walk around a local mall. Drink plenty of water, before, during and after your workout, so you don’t get dehydrated.
