Published in October 27th, 2009
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Medication is not always the answer for people who want to lower their high cholesterol. Fortunately, there are natural alternatives to medication that most people can use. The following are ten ways to lower high cholesterol through exercise:
1/ Choose your exercise routine wisely.
You will not be able to lower your cholesterol overnight, or even in a week, so be sure you decide on an exercise routine that you like. If you like the exercise, you are more likely to stay with it for the duration necessary to lower your cholesterol levels.
2/ Choose dynamic exercise.
For best results, exercise should be of moderate intensity. Good examples are walking at a brisk pace, jogging and aerobics.
3/ Be sure to exercise enough.
The exercise needed to significantly lower your cholesterol level is about the same as what is needed to lose weight. Ideally, an exercise program should burn about 1,500 Calories per week, which adds up to about six hours of moderate exercise. At that rate, cholesterol levels can decrease by as much as 1,020 percent in 12 to 16 weeks.
4/ Start small and build.
Not everyone will be able to meet the ideal six hours per week of moderate exercise, especially if they are not used to regular physical activity. The best option for beginning an exercise routine is to start small with 20 minutes per day, three to four days per week. Over a period of about six weeks, the time spent exercising and the number of days on which to exercise can be gradually increased.
5/ Add in some weight training.
Muscle burns more calories than fat, so building your muscle will also add to your ability to burn calories. This will make the 1,500 Calories-per-week goal easier to reach.
6/ Pay attention to your diet.
As with losing weight, exercise alone is not the best option for lowering your high cholesterol level. Eat more fiber, fruits and vegetables, and lower your fat and sugar intake. Combining diet and exercise increases your ability to lower your cholesterol.
7/ Set goals.
It is much easier to stick with your new exercise routine if you set goals. In this case, you can have two sets of goals. The first set of goals is the cholesterol levels for which you are striving, while the second is your exercise goals. This works best if you have small goals, like adding 10 minutes to your daily walk, as well as large goals, like finishing a 5K walk.
8/ Keep an exercise journal.
The journal is a way to see whether you have met your exercise goals each week, as well as a way to view your progress. Your journal is also a great way to keep track of your long-term exercise goals on your journey toward lower cholesterol.
9/ Schedule your exercise time.
Make time to exercise, especially when you know that days are going to be hectic. If you are not able to exercise for 30 consecutive minutes, strive for three 10-minute sessions. Consistency is key in using exercise to lower your high cholesterol level.
10/ Buy a pedometer.
You can use a pedometer to track the number of steps you take each day for one week, and then determine your average number of steps per day. Find ways to add steps to your daily routine. If you add 2,000 steps per day to your daily routine, you will have added 30 minutes of walking per day to your routine.
If you are concerned about your cholesterol level to want to lower it, then you probably already know that you have high cholesterol. You may also be in the early stages of cardiovascular problems without realizing it, so it is important that you talk to your doctor before attempting to lower your cholesterol level with exercise.
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