A problem that many people have these days is that their cholesterol levels are high. When you get your blood test results and see the numbers Cholesterol and Triglycerides in red, it can be a little scary, right? The most important thing that doctors tell you along with your medication is to "exercise." But how do you start? What do you do? Questions come to mind. Don't worry, the simplest and best thing we can do to control this is to be active every day. Today, let's talk about exactly how to do exercise that will help lower your cholesterol and triglyceride levels.
Shall we do a little preparation before we start exercising?
Before we jump into running because it's good to exercise, we need to do a little preparation. If you do these things properly, you can continue to do this work with enthusiasm and without any problems.
Talk to the doctor first.
This is the most important thing . Before you start any exercise program, especially if you have heart disease, high blood pressure, or a family history of heart disease, be sure to consult your doctor. He or she will explain to you what exercises are best for you based on your health condition.
Prepare the necessary equipment.
You don't need a lot of equipment. The most important thing is a good pair of shoes . Whether you're walking, jogging, or playing tennis, you need a pair of shoes that are comfortable and provide good support for your feet. This will help prevent injuries to your feet and knees. In addition, if you prefer, you can use an exercise DVD that you can do at home, go to a gym, or use light hand weights or resistance bands.
Choose the exercise that suits you.
Just because your friend is taking a Zumba class doesn't mean you have to do the same. Maybe you're not that good at dancing. If so, you might get bored with it. So choose something that you enjoy and that's easy for you to do. Think about it, you might like to walk fast, swim, or ride a bike. When you choose something like that, you'll keep doing it without getting bored.
Okay, now let's get ready to get down to business!
Now that you have an idea of the basics of exercise, let's look at how to make it part of your daily routine.
| Tip | How to Do It |
|---|---|
| Join a friend. | If you feel bored exercising alone, join a friend or family member. That way, you can walk while talking. Also, you'll be less likely to jump in and say, "I can't go today" because your friend is watching. |
| Prepare for the weather. | Don't let a rainy day stop you from exercising. Make a list of things you can do indoors. Or you can even walk inside a nearby shopping mall. If you enjoy walking outside, set aside a sunny morning or evening. |
| Get help from technology | There are many fitness-themed apps on your smartphone. Some of them are free. These apps can track how far you've walked and how many calories you've burned. That can be a great motivator for you. |
| Make a schedule. | Instead of thinking, "I'm going to try to exercise this week," set specific dates, like, "I'm going to walk briskly for 30 minutes on Monday, Wednesday, and Friday." Mark those times on your calendar. That way, you're less likely to miss them. |
Now let's get started! (Go!)
Okay, now everything is clear to you. Now all you have to do is get started. Here are some more tips to help you with that.
Start small.
This is a mistake that many people make. They start with great enthusiasm, work hard for an hour, and then give up the next day when their body hurts. Don't do that. Start small. For example, start by walking for 10 minutes a day. After a week, do it for 12 minutes. Gradually increase the time and go up to 30-40 minutes. When you complete something, even a small one, you will feel great, and you will want to keep doing it.
For best results, you should exercise at a moderate intensity. Simply put, you should start sweating within 3-5 minutes of starting your workout. You should be able to hold a conversation with a friend, but not so much that you can't sing. This is what we call vigorous exercise.
Set a goal for yourself.
Rather than just exercising, setting a small goal makes the task more interesting. Think, "I'm going to participate in a 5km Fun Run in 3 months," or "I'm going to go on a hike in Nuwara Eliya with my friends." When you have a goal like that, you'll be more motivated to prepare for it.
Working with body pain
When you start a new exercise routine, especially something like strength training, it's normal to feel sore for a day or two. This is because your muscles are getting stronger. Don't let this soreness stop you from exercising. You can also take a day off from exercising. This will give your muscles a break.
Don't do the same thing every day.
If you walk the same way and at the same speed every day, your body will get used to it after a while. After that, you may not get the results you want. So change your routine.
- If walking: sometimes walk fast, sometimes climb a hill.
- If you're doing an exercise DVD: Try a new one that's a little harder.
- If cycling: Gradually increase speed and distance.
Add strength training
Strength training, like weightlifting, has not been proven to directly lower cholesterol or triglycerides. However, it does have many indirect benefits.
1. Strengthening your muscles: This will reduce your risk of injury. It will also give you the strength to do aerobic exercise (such as walking and running) for longer and at a higher intensity.
2. Calorie burning: Muscle is the most energy-consuming part of the body. When your muscle mass increases, your body burns more calories even when you are just standing still.
3. Weight Loss: For these reasons, strength training can be a great help in reducing your body weight. When you lose weight, your cholesterol and triglyceride levels are also naturally controlled.
Therefore, try to set aside at least two days a week for strength training.
Take-Home Message
- Before starting an exercise program, be sure to consult your doctor, especially if you have other medical conditions.
- Don't start big all at once, start small and gradually increase the time and intensity of your exercise.
- Choose an exercise that you enjoy and find fun , so you'll be more likely to stick with it.
- For best results, include a mix of both aerobic exercise, such as walking and running, and strength training, such as weight lifting, in your weekly plan.
- Remember that controlling cholesterol is not something that can be done overnight, but a long-term lifestyle change . With diligent and consistent exercise, you can live a healthy life.
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