Exercise Program for Cholesterol Management

Introduction

Regular physical activity plays a crucial role in managing cholesterol levels and promoting cardiovascular health. This guide outlines a structured exercise program designed to help improve your lipid profile.

Program Components

1. Aerobic Exercise

• Frequency: 4-5 times per week
• Duration: 30-40 minutes per session
• Intensity: Moderate (able to talk but not sing)

Recommended Activities:

• Brisk walking
• Swimming
• Cycling
• Elliptical training
• Low-impact aerobics

2. Resistance Training

• Frequency: 2-3 times per week
• Sets: 2-3 per exercise
• Repetitions: 10-15

Key Exercises:

• Body weight squats
• Wall push-ups
• Resistance band exercises
• Light dumbbell exercises

Safety Guidelines

1. Start slowly and progress gradually
2. Warm up for 5-10 minutes before exercise
3. Cool down for 5-10 minutes after exercise
4. Stay hydrated
5. Monitor your heart rate

Expected Benefits

• Lower LDL ("bad") cholesterol
• Increase HDL ("good") cholesterol
• Improved cardiovascular fitness
• Better weight management
• Enhanced overall health

Important Notes

• Consult your physician before starting this program
• Stop exercise if you experience chest pain or severe shortness of breath
• Keep a log of your activities
• Adjust intensity based on your fitness level

Progress Monitoring

Track your progress using:

1. Regular cholesterol tests
2. Exercise diary
3. Heart rate measurements
4. Perceived exertion levels