Build Muscle – Get Strong

Lowering Your Cholesterol With Regular Exercise

Previously, you learned what type of exercises will help lower your cholesterol.  In addition, you learned how much you’d have to do each week for maximum benefit.  In a separate article, we discussed exercise intensity.  Exercises that raises your heart rate and requires you to breathe harder than normal but allows you to carry on a conversation is about the intensity you should be shooting for.  For some people, this will be a challenge.  For others, doing 30 minutes of moderate-intensity exercise in one session will be impossible.  This article is for those people.  If you can’t do a full 30 minutes of moderate-intensity exercise, try the following suggestions. 

First, choose several exercises you think you’ll enjoy – walking, swimming, dancing, biking, or anything else that gets your heart rate up.  It’s easier to do something you actually like!  This is probably the most important step.  If you find you don’t like a particular exercise as much as you thought, replace it with something else.  Nothing is written in stone.

Take small steps.  For the first two weeks, set your goal at 3 or 4 days per week and exercise for 5 minutes at a time, 10 minutes if you can.  Every two weeks, increase your time by another 5 or 10 minutes.  Keep increasing your time until you hit the 30 minute mark.  If you can’t increase your time, do what you can, and try again the next week.  If you’re able, do two 5 to 10 minutes sessions each day, or if it’s easier, try doing 5 to 10 minutes of exercise each day.  Listen to your body – if you’re panting and out of breath, you’re probably exercising too hard!

Remember: consult your doctor, this is your best source of information for your specific situation.  Ask your doctor for exercise suggestions and how to know if you’re working too hard.  For your safety, always follow your physician’s instructions.  Report back to him or her as directed by keeping your follow up appointments.  Don’t be afraid to call the office if you’re experiencing new symptoms while you’re exercising.