Physical Activity and Cholesterol

Physical inactivity is a major risk factor for heart disease. The American Heart Association recommends getting at least 30 minutes of physical activity, preferably every day but at least more days than not. You don't need to get your minutes all at once — it’s fine to break up your activity into 10-minute sessions or 15-minute sessions.

For some people, regular physical activity affects blood cholesterol level by increasing the level of HDL (good) cholesterol. A higher HDL level is linked with a lower risk of heart disease. Physical activity can also help control other risk factors for heart disease: weight, diabetes and high blood pressure. Aerobic exercise (exercise that uses oxygen to provide energy to large muscles) raises your heart and breathing rates, which help your heart to work more efficiently at rest as well as during physical activity. Vigorous, regular physical activity such as brisk walking, jogging and swimming also condition your lungs. Even mild activities, if done daily, can help. You can benefit from simple things like walking, gardening, housework or dancing. Talk to your doctor about getting started, especially if you've been inactive. Here are some tips on getting started:

  1. Wear comfortable clothes and sneakers or flat shoes with laces.
  2. Start slowly. Gradually build up to at least 30 minutes of activity on most or all days of the week (or whatever your doctor recommends). If you don't have a 30-minute block of time, try two 15-minute sessions to meet your goal.
  3. Exercise at the same time of day so it becomes a regular part of your lifestyle. For example, you might walk every Monday, Wednesday, Friday and Saturday from noon to 12:30 p.m.
  4. Drink a cup of water before, during and after exercising (but check with your doctor, because some people need to limit their fluid intake).
  5. Ask family and friends to join you — you'll be more likely to stick with it if you have company. Or join an exercise group, health club or your local YMCA. Many churches and senior centers offer exercise programs too. (Remember to get your doctor’s permission first.)
  6. Note your activities on a calendar or in a logbook. Write down the distance or length of time of your activity and how you feel after each session. If you miss a day, plan a make-up day or add 10–15 minutes to your next session.
  7. Use variety to keep your interest up. Walk one day, swim the next time, then go for a bike ride on the weekend.
  8. Look for chances to be more active during the day. Walk the mall before shopping, choose a flight of stairs over an escalator, or take 10–15 minute breaks while watching TV or sitting for walking or some other activity.
  9. Don't get discouraged if you stop for a while. Get started again gradually and work up to your old pace.
  10. Don't exercise right after meals, when it's very hot or humid, or when you just don't feel up to it.

Above content provided by The American Heart Association in partnership with Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.

Posted January 2009

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