Exercise Guidelines for Managing Your Cholesterol Levels

Introduction

Regular physical activity plays a crucial role in managing cholesterol levels and promoting heart health. This guide outlines safe and effective exercise recommendations.

Recommended Exercise Types

Aerobic Exercise

• Walking: 30-45 minutes, 5 days per week
• Swimming: 30 minutes, 3-4 days per week
• Cycling: 30 minutes, 3-4 days per week
• Dancing: 30 minutes, 3-4 days per week

Intensity Guidelines

• Moderate intensity: Able to talk but not sing
• Target heart rate: 50-70% of maximum
• Duration: Start with 10 minutes, gradually increase to 30-40 minutes

Safety Precautions

Before Starting

1. Consult your healthcare provider
2. Start slowly and progress gradually
3. Wear appropriate footwear and clothing

During Exercise

• Stay hydrated
• Monitor your breathing
• Stop if experiencing chest pain or dizziness

Weekly Exercise Plan

Week 1-2

• 10-15 minutes per session
• 3 days per week
• Focus on walking

Week 3-4

• 20-25 minutes per session
• 4 days per week
• Add light resistance training

Week 5 onwards

• 30-40 minutes per session
• 5 days per week
• Incorporate variety of activities

Expected Benefits

• Increased HDL (good) cholesterol
• Improved cardiovascular fitness
• Better weight management
• Reduced risk of heart disease