Exercise and Cholesterol

Getting Started on an Exercise Program

Get started by doing 30 minutes of a moderate-level activity on most, and preferably all, days of the week. Brisk walking, bicycling, and gardening are examples. You can even divide the 30 minutes into shorter periods of at least 10 minutes each. For instance:
 
  • Use stairs instead of an elevator
  • Get off a bus one or two stops early
  • Park your car at the far end of the lot at work.
     

Exercise Ideas

The following are some examples of moderate-level physical exercises that a person with high cholesterol can incorporate into his or her daily routine.
 
Common Chores
It may be hard to believe, but some chores and everyday activities qualify as moderate-level physical activity. Some examples include:
 
  • Pushing a stroller 1½ miles in 30 minutes
  • Raking leaves for 30 minutes
  • Gardening for 30 to 45 minutes
  • Wheeling oneself in a wheelchair for 30 to 40 minutes
  • Washing windows or floors for 45 to 60 minutes
  • Washing and waxing a car for 45 to 60 minutes
  • Shoveling snow for 15 minutes
  • Climbing stairs for 15 minutes.
     
Sporting Activities
These sporting activities count as moderate-level physical exercise:
 
  • Playing basketball for 30 minutes
  • Dancing fast for 30 minutes
  • Walking 2 miles in 30 minutes (1 mile in 15 minutes)
  • Performing water aerobics for 30 minutes
  • Swimming laps for 20 minutes
  • Playing volleyball for 45 to 60 minutes
  • Playing touch football for 45 minutes
  • Playing basketball for 15 to 20 minutes
  • Jumping rope for 15 minutes
  • Running 1½ miles in 15 minutes (1 mile in 10 minutes).
     
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Cholesterol Management

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