1. Bad to the Bone
Cholesterol: The classic tale of good versus evil. Twin parts of the same whole. Now, instead of remembering just your total cholesterol number, you must pay attention to the good, or HDL, cholesterol and the bad, or LDL, cholesterol numbers, too. Doctors prescribe cholesterol-lowering medication for people who can't lower their cholesterol by watching their diet. However, the high prices and occasional side effects to medication aren't for everyone. Untreated high LDL cholesterol increases your risk of heart disease. Good cholesterol versus bad cholesterol means getting more of the good, while decreasing the bad.
2. Get Blood Pumping
Researchers looking at the effect of lifestyle changes on cholesterol made an interesting discovery. Exercising moderately for half an hour, three days a week increases the good cholesterol while lowering the LDL cholesterol. Walking is the exercise of choice for many. You can do it indoors in shopping malls and outdoors in your neighborhood. You can even walk in place in front of the TV on a treadmill. Other exercises that lower cholesterol include low-impact exercises like swimming or biking. Aerobic exercise that gets the blood pumping improves your circulation, perhaps making it harder for cholesterol-fed plaque to attach to arteries.
3. Relax While Still Moving
Breathing hard isn't the only way for your cholesterol to gain the benefits of exercise. Gentle exercise like yoga, tai chi or Pilates offer the physical benefits of exercise with proven stress-reduction methods. Plus, reducing stress can be another positive effect on cholesterol. Another anaerobic activity that affects total cholesterol is weight training with machines or free weights. A regular strength-training program can lower bad cholesterol and triglycerides while raising the good cholesterol.
4. Get Off Your Butt and Move
If the idea of finding time for exercise strikes you as the impossible dream, then at least make your days more active. Walk the dog a little farther tonight or clean the house to pulsating "gotta' dance" music. Wash your car by hand instead of driving through a car wash. Park farther away from your destination and walk the distance. The main idea is to increase your activity. Who knows? You might find yourself with a free hour one day and decide to take a walk.
5. Steady Wins the Race
The key to exercise benefiting cholesterol levels doesn't depend on running a 5K or swimming a mile tomorrow. It depends on regular exercise. Do what you can manage at least three days a week instead of higher goals that you can only manage to do every week or two. For many who experience problems with motivation, the answer may be to exercise with a friend. There's no reason you can't enjoy yourself while you exercise.
