Exercise is fantastic for your general well-being, but did you know it can also help lower high cholesterol screening levels? Regular physical activity can make your heart healthier and may help bring down levels of “bad” LDL cholesterol.
The secret is to choose an exercise routine you enjoy and stick to it. You don’t have to overdo it; light to moderate exercise can be incredibly effective. Read on to learn how much and what kinds of exercise can help control cholesterol screening levels.
Start Where You Are
Before ramping up your activity level, talk to your doctor, especially if you aren’t very active. They can recommend safe ways to get your body moving. Start slowly by taking short walks, doing chair exercises, or riding a stationary bike. Pay attention to how you feel and what you can handle, and gradually ramp up your pace and duration as you get stronger.
As you get more fit, work your way up to the American Heart Association’s recommendation of at least 150 minutes per week of moderate exercise. That breaks down to 30 minutes a day, 5 days a week. Even small, consistent steps pay dividends, so do what you can.
Walk This Way
One of the easiest places to start is walking. It’s a free, simple, and low-impact exercise. Aim for brisk walks that get your heart pumping. That could be power walking with arm swings or a leisurely stroll, whatever feels right for you.
Studies show regular brisk walking offers numerous benefits, including lowering LDL and raising healthy HDL cholesterol. Try taking a few brisk walks during your workweek, or incorporate walking meetings into your routine. Walking with coworkers, friends, or family can help you stay motivated.
Run, Jog, or Cycle
If walking is too tame or your joints can handle more, jogging, running, and cycling are excellent options for reducing cholesterol. These activities burn more calories in less time than walking. But don’t overdo it right from the start. Ease into these activities gradually to avoid injuries.
Running and jogging outside or on a treadmill are simple ways to rev up your heart rate. Cycling, whether it’s outdoors or stationary, gives your heart a workout with minimal impact on your joints. Set small goals at first, such as jogging 1 mile or biking for 15 minutes. Then, build up your speed, distance, and endurance.
Make a Splash
If running or walking puts stress on your joints, try swimming instead. Swimming laps is an ideal low-impact aerobic activity for almost anyone. It works every major muscle group, including your heart, without straining your joints or back.
Studies have demonstrated that regular swimming workouts can improve cholesterol levels. Swim for at least 30 minutes before building up to an hour. Break that into smaller chunks if you need to, such as two 30-minute sessions. Check if your local YMCA or community center has affordable access to pools.
Pump Iron
You may not immediately think of strength training when considering exercise. Yet, along with aerobic exercise, strength training is important for overall health, including controlling cholesterol. Strength training helps raise healthy HDL cholesterol and lower triglycerides (blood fats).
A personal trainer or expensive equipment may not be realistic; however, strength training can still be affordable and accessible. Hand-held weights, resistance bands, pushups, and squats are easy ways to build strength. Aim to do these kinds of activities twice a week. Start with one set of 8 to 15 reps per exercise and gradually increase your weight amount and sets.
Mix It Up
Variety keeps exercise interesting and challenges different muscle groups. For the best results, aim to incorporate aerobic activity and resistance training into your regimen. Here are some ideas:
- Take a Zumba or cardio dance class
- Push a lawn mower or shovel snow
- Carry heavy grocery bags
- Do yard work such as raking leaves
- Play tennis, pickleball, or basketball
- Take the stairs whenever you can
The more you vary your exercise routine, the more likely you are to stick with it in the long term. Record what you do each day to track your growth and maintain accountability.
Stick With It
Beginning an exercise program is one thing; staying motivated over time is another. But regular activity is the secret to getting your cholesterol under control. These tips can help you exercise consistently:
- Set reminders on your phone calendar for workout appointments with yourself
- Find an accountability partner to exercise with
- Join a fitness group class to meet people with similar goals
- Log your workouts to monitor your milestones
- Reward yourself periodically when you meet mini-goals
Integrating Exercise into Your Routine
Controlling cholesterol screening levels is a marathon, not a sprint. But with lifestyle changes such as regular exercise and a heart-healthy diet, you can get your numbers headed in the right direction. Exercise offers superb benefits, including weight loss (if necessary), stress management, improved energy levels, and better sleep quality. All of these perks boost your heart health, too.
Talk to your doctor to create an exercise game plan customized around your specific health needs and fitness level. Stick to it as best you can by pacing yourself, switching it up, and staying positive on days when your momentum slows down. Committed, consistent exercise can help you successfully manage cholesterol for life.
Start Your Exercise Plan to Manage Your Cholesterol Screening Levels
The Imperial Center Family Medicine team understands that exercise and lifestyle choices play a significant role in lowering cholesterol and promoting long-term heart wellness. Our compassionate providers offer personalized guidance to help you exercise safely and effectively based on your health profile.
We partner with you for success by monitoring your progress, answering questions, and modifying your fitness plan as needed. Contact us today at 919-873-4437 or online to develop an exercise regimen personalized to your cholesterol goals.