The Best walking Plan to Assist with bringing down Your Cholesterol Levels: Nitu Gupta
Here is about the best walking plan to assist with bringing down your cholesterol levels:
The Best Walking Plan to Assist with Lowering Your Cholesterol Levels
High cholesterol is a major risk factor for heart disease, stroke, and other health problems. There are many things you can do to lower your cholesterol, including eating a healthy diet, exercising regularly, and taking medication if necessary.
Walking is a great way to exercise and lower your cholesterol. It is a low-impact activity that is easy on your joints, and it can be done anywhere.
To get the most benefit from walking, you should aim for at least 150 minutes of moderate-intensity aerobic activity each week. This can be broken down into 30-minute sessions at least five days a week.
A brisk walk is considered moderate-intensity exercise. To find your target heart rate, subtract your age from 220 and then multiply that number by 0.7. For example, if you are 40 years old, your target heart rate would be 120 beats per minute (bpm).
When you walk, you should be able to talk in short sentences without getting out of breath. If you are unable to talk comfortably, you are walking too fast.
Here is a sample walking plan to help you lower your cholesterol:
Week 1
Monday: 15-minute walk
Tuesday: Rest
Wednesday: 20-minute walk
Thursday: Rest
Friday: 25-minute walk
Saturday: Rest
Sunday: 30-minute walk
Week 2
Monday: 30-minute walk
Tuesday: Rest
Wednesday: 35-minute walk
Thursday: Rest
Friday: 40-minute walk
Saturday: Rest
Sunday: 45-minute walk
Week 3
Monday: 45-minute walk
Tuesday: Rest
Wednesday: 50-minute walk
Thursday: Rest
Friday: 55-minute walk
Saturday: Rest
Sunday: 60-minute walk
As you get more fit, you can gradually increase the duration and intensity of your walks. You can also add in hills or other challenges to make your workouts more effective.
In addition to walking, there are other things you can do to lower your cholesterol, such as:
- Eating a healthy diet that is low in saturated fat, trans fat, and cholesterol.
- Losing weight if you are overweight or obese.
- Managing stress.
- Quitting smoking.
If you have high cholesterol, talk to your doctor about the best way to lower it. Walking is a great place to start, but it is important to make other lifestyle changes as well.
Here are some additional tips for getting the most out of your walking program:
- Walk with a friend or family member.
- Listen to music or podcasts while you walk.
- Walk in a scenic area.
- Vary your route to keep things interesting.
- Wear comfortable shoes and clothing.
If you have any health concerns, talk to your doctor before starting a walking program.
