Did your latest blood test show that your cholesterol is a little high? Or did the doctor say that your triglycerides are high? Many of us get a little worried and scared at times like these. But there's really nothing to be afraid of. The best, easiest, and most beneficial way to control these conditions is to exercise. So today, let's talk about how to start this process and how to keep it going.
Shall we get ready first? (Get Ready)
Before starting any good work, there needs to be a little preparation. Exercising is the same. Before you jump in and run, think about these things.
| Preparatory steps | What to do? |
|---|---|
| Seeking medical advice | This is the most important thing. Before you start a new exercise program, be sure to talk to your doctor. Especially if you have heart disease or a family history of heart disease, don't skip this. Your doctor will tell you what exercises are right for you. |
| Preparing the necessary equipment | You don't need a lot of equipment. Get a pair of comfortable shoes that are good for cardio exercises like walking or running. Think of this as an investment. Also, choose clothes that are comfortable for your body. If you prefer, you can go to a gym, or you can buy something like light hand weights or resistance bands for your home. |
| Choosing the exercise that suits you | You don't want to do the same thing your friend is doing because they're taking a Zumba class. You might not be interested in it that much. If you do, you'll get bored of it in a couple of days. So, choose something that you really enjoy and that you're comfortable with. Start with something simple and fun, like brisk walking, swimming, or cycling. |
Okay, let's get to work! (Get Set)
Once you're ready, you need a plan to keep you going, otherwise the initial enthusiasm may slowly wane.
Add a friend
It's more fun to exercise with a friend than it is to exercise alone. Also, on days when you feel like "I'm too lazy to go today," your friend will make you want to go. It's easier when you both help each other.
Find a solution for the weather too
In our country, we have both sunshine and rain. If you're someone who goes for walks outside every day, what do you do on a rainy day? Make a plan for that in advance.
- Learn some exercises you can do at home from YouTube or a fitness app.
- Or you can walk quickly inside a large shopping mall. Rain or shine, it doesn't matter.
Take advantage of technology
Your smartphone can be a great help in this task. There are many fitness apps now. Many of them are even free. These apps can track how far you've walked, how many calories you've burned, and your heart rate. That will be a great motivation for you.
Make time for exercise.
Instead of thinking, "I need to exercise this week," mark it on your calendar. For example, plan ahead, "I'll go for a brisk walk Monday, Wednesday, and Friday from 6:00 PM to 6:30 PM." That way, you'll be much less likely to skip it.
Now let's get started! (Go!)
Now you have a good plan. Now it's time to get started. Remember this too.
Start small.
A mistake many people make is to work out too hard from the very first day. When that happens, the body feels overly tired, the muscles hurt, and eventually, after two or three days, you just get tired of exercising.
Remember, every great journey begins with a single step. So start small.
Start by walking for 10 minutes a day. Once you feel comfortable, increase the time by 2-3 minutes once a week. You can gradually increase it to 30-40 minutes.
Set a goal.
Set a small goal that will help you stay motivated. For example, set yourself a small challenge like "I will participate in a 5km Fun Run in three months" or "I will hike a mountain in Nuwara Eliya." You will be motivated to exercise without even realizing it because you want to reach that goal.
Work with body pain
When you first start exercising, especially strength training, it's normal to feel a little sore in your muscles after a few days. Don't be afraid of this. Don't let the soreness stop you from exercising. You can also exercise every other day. This will give your muscles a break and you won't lose any of the progress you've made.
Try different things instead of doing the same thing.
When you do the same exercise every day, your body gets used to it. Then the results you get may decrease. So change your routine a little.
- If you're a walker, change your pace every few days. Go a little slower, then go faster, then go slower again.
- If you're watching a workout DVD, try a new one that's a little harder.
Add Strength Training (weight lifting exercises)
The best way to lower cholesterol and triglycerides is to do aerobic exercise (exercise that gets your heart rate up) like walking, running, and swimming. However, strength training (exercise that uses weights) also plays a big role.
Although strength training doesn't directly lower cholesterol, it does strengthen your muscles. This will reduce your risk of injury and allow you to do aerobic exercise for longer and harder. In addition, when you build muscle, your body burns more energy (calories) even when you're just standing still. This is a great way to lose weight. Losing weight also directly affects cholesterol and triglycerides.
Take-Home Message
- Be sure to talk to your doctor before starting exercise.
- Don't start big all at once, start with a short time, like 10 minutes, and gradually increase the time.
- Choose an exercise that you really enjoy and like. Then you'll feel like doing it.
- Set aside days and times of the week to exercise, and plan to do so. It's easy to make it a habit.
- Try to do strength training at least two days a week, along with aerobic exercise. It helps a lot with weight control.
- Exercise is like medicine. It's not just good for your cholesterol, it's also great for your entire body and mind.
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