Get maximum lowering power! Aerobic exercise for 30 minutes daily.

According to research, adherence to a regular exercise routine can lower LDL cholesterol by 5 to 10 percent and raise HDL cholesterol by 3 to 6 percent. The goal of your fitness program should be to increase oxygen intake and raise heart rate for more than 12 minutes most days of the week. Aerobic exercise for 30 minutes each day is recommended for maximum results. If your schedule is packed, squeeze in15-minute slots for aerobic activity between other commitments.

Be sure to achieve your target heart rate during whichever activity you chose. Your target heart rate should be between 60 and 80 percent of your maximum heart rate, for the most impressive results. A personal trainer, Group Fitness instructor, or on-site nurse can help determine your target heart rate zone. They can also advise on safe, effective aerobic exercises to help reach your goals.

Smart Choices

In addition to an invigorating fitness plan, activate small changes that have a positive impact on cholesterol. When it comes to health improvement, people often panic. They become overwhelmed by a perceived urgency to overhaul their entire lives. With this pressure holding you down, you’ll be lucky to get out of bed.

Take a gradual approach to health improvements. One smart choice begets another. You’ll experience benefits from the improvement, and from taking the initiative. Small shifts in behavior motivate us toward greater goals. They ward off mental paralysis that results from feeling overwhelmed and guilty.

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