For patients with high cholesterol, exercise requires knowledge and a proper exercise rhythm.

There's a right way to exercise if you have high cholesterol.

Patients with high cholesterol should undergo a comprehensive physical examination before exercising to rule out any possible comorbidities or complications, thereby determining their appropriate exercise level.

After examination, if no serious complications are found, both patients with low-density lipoprotein cholesterol (LDL-C) and high-density lipoprotein cholesterol (HDL-C) can participate in general physical exercise. Patients with mild diabetes, hypertension, asymptomatic coronary heart disease, or obesity can engage in appropriate exercise under the guidance of a doctor.

Patients with hyperlipidemia should exercise gradually, avoiding overexertion or exceeding their physical limits, which could increase the burden on the heart. The intensity of exercise should be such that it does not cause subjective symptoms such as palpitations, shortness of breath, or angina. Exercise therapy requires sufficient intensity and consistency. Mild and brief exercise is insufficient for treating hyperlipidemia, low high-density lipoprotein cholesterol, or obesity. Only by achieving a certain level of exercise can beneficial effects on serum lipids be achieved and weight loss be achieved in obese patients.

Exercise should emphasize breathing exercises, such as brisk walking, jogging, swimming, cycling, and playing tennis. These types of exercise put some stress on the cardiopulmonary system, thereby improving cardiopulmonary health.

In conclusion, patients with hyperlipidemia must persevere in their physical exercise and engage in it in a planned and regular manner. This is a very important exercise therapy for treating hyperlipidemia.

Grasp the rhythm of exercise with "moderation"

The beneficial regulatory effect of exercise on blood lipids suggests that we should actively participate in physical exercise, both for the prevention and treatment of hyperlipidemia, but the following principles must be followed:

First, choose a suitable sport.

Exercise should ideally consist of rhythmic, repetitive, and moderate-intensity activities. Patients should choose exercises suitable for their individual circumstances, such as long-distance walking or hiking, jogging, cycling, gymnastics, Tai Chi, swimming, mountain climbing, table tennis, badminton, tennis, disco aerobics, and fitness equipment.

Second, master the appropriate exercise time.

The duration of exercise should be reasonable. For example, once you reach 79% to 85% of your maximum heart rate, you can continue exercising for 20 to 30 minutes. Before starting exercise, you should do 5 to 10 minutes of warm-up exercises to allow your pulse to slowly rise to a suitable range. Before stopping exercise, you should also have a 5 to 10 minute deceleration period to allow blood to gradually return from your limbs to your heart, avoiding symptoms such as myocardial ischemia or autonomic nervous system imbalance.

Third, master the appropriate amount of exercise.

Exercise volume refers to the physiological load that physical exercise brings to the human body. The measurement of exercise volume often uses objective indicators such as the exerciser's breathing, heart rate, pulse, and oxygen consumption, and combines these with the exerciser's own subjective feelings for a comprehensive measurement.

Generally, it's advisable to measure your pulse for one minute before exercise and again afterward. If the exercise intensity is appropriate, a healthy elderly person's maximum heart rate after exercise should not exceed 170 minus their age. For example, a 60-year-old should aim for a maximum heart rate of 110 beats per minute, and this should return to normal within one hour. This heart rate reflects the balance between oxygen demand and expenditure in the body of a typical elderly person, and this intensity is suitable for them.

If, after exercise, the exerciser experiences increased appetite, good sleep, a relaxed mood, and abundant energy, and does not feel fatigued even with increased exercise intensity, this indicates a proper balance between activity and rest, and an appropriate level of exercise. Conversely, if after exercise, the exerciser experiences decreased appetite, dizziness, headache, fatigue, excessive sweating, and mental exhaustion, it indicates that the exercise intensity was too high and should be appropriately reduced. If the above symptoms persist even after reducing the exercise intensity, and fatigue lasts for a prolonged period, a physical examination should be conducted.

Fourth, exercise should be tailored to the individual, the location, and the time.

Each person can choose appropriate exercise methods and amounts for daily exercise based on their physical condition, age, physique, and exercise intensity.

Air pollution is most severe in the early morning, especially during foggy weather. When exercisers breathe deeper and faster, dirt, dust, and bacteria can easily enter the body through the respiratory tract, which can easily cause lung and tracheal infections. Therefore, it is not advisable to exercise in the morning. It is better to exercise in the afternoon or evening.

If you exercise before a meal, you should rest for at least half an hour before eating; if you exercise after a meal, you should rest for at least one and a half hours before exercising. Some people prefer to exercise before going to bed at night, which is a matter of personal preference. To avoid being overly excited after exercise and affecting sleep, you should finish exercising about two hours before bedtime. Exercise plans for patients with coronary heart disease, kidney disease, etc., should be determined under the guidance of a physician.

Patients' Rehabilitation Center

Walking – the simplest form of exercise

There's a famous Western saying: "Those who don't make time for exercise will eventually be forced to make time for illness." Exercise, sunlight, air, and water are the four cornerstones of life. Exercise can train the body's cardiopulmonary, circulatory, digestive, and endocrine systems, making it more responsive to external stimuli. At the same time, it strengthens muscles and bones, cultivates character, and gives people a sense of returning to nature.

The World Health Organization (WHO) also states that walking is the best form of exercise. This is because humans walk upright, and the human physiological and anatomical structure is best suited for walking. Expert research has shown that appropriate and effective walking can significantly lower blood lipids, prevent atherosclerosis, and prevent coronary heart disease. For people with high blood lipids, walking not only strengthens the body but can also treat diseases.

However, to achieve the goal of preventing and treating hyperlipidemia through walking, it is necessary to master the scientific principles, namely, to adhere to the three points of consistency, order, and moderation.

Persistence is key to exercise. Walking is the simplest and most convenient form of exercise, and it can be done anytime, anywhere. Integrate it into your life and nature, and exercise in a relaxed and enjoyable way. For example, get off the bus or train two stops early, walk home, take the stairs more often, and participate in outings.

Orderly: Don't walk too fast at the beginning. Gradually increase the time and speed. For example, if you have been inactive for the past few months or have heart disease, you can start by walking only slightly faster than usual for 10 minutes, or you can walk for 3 minutes at a time, depending on your situation, and repeat this several times. After a week, once your body has gradually adapted, you can extend the exercise time until you exercise for half an hour every day, and gradually increase your walking speed.

Moderation: three threes, one five, one seven.

Three threes: You should walk at least three kilometers and 30 minutes every day. Depending on your individual situation, you can divide your exercise into three sessions, each lasting ten minutes and covering one kilometer.

One of the fives: Exercise at least five days a week.

One seven: If walking cannot meet the above requirements, achieving 70% is enough to prevent disease and maintain health.

Running – the most leisurely sport

Currently, among numerous sports and health programs, running is widely recognized as one of the most popular and beloved activities. The main reasons for its popularity are its simplicity, ease of execution, significant fitness benefits, and safety. The amount and pace of running are entirely within one's control. After running, one feels relaxed, happy, and energetic. Running involves rhythmically engaging the thigh and calf muscles at a controlled pace, safely and maximally enhancing cardiovascular function. Consistent running can not only help control the weight of those engaged in mental work, preventing excessive weight gain, but also eliminate fatigue from prolonged mental exertion and improve physical fitness. Running can also help prevent and treat conditions such as hypertension, coronary heart disease, obesity, neurasthenia, and arthritis. However, the primary purpose of running is to transform weakness into strength, enabling strong individuals to maintain physical and mental youthfulness, and further improve their work and life capabilities.

Running should be approached gradually. To get off to a good start, it's crucial to avoid impatience and maintain a steady pace. Experience tells us that rushing often leads to failure. Therefore, older runners should ideally transition to walking or brisk walking as their starting point. Of course, fit young people can begin running, but the initial distance should not be too long, and the speed should not be too fast. Running should be done within your capabilities, with the pace adjusted according to your age and physical condition.

You can start exercising at a pace of 50 meters per minute, with each session lasting at least 10 minutes. Allow 1-2 weeks to adapt before increasing the intensity. After 1-2 weeks, you can increase to 100 meters per minute. A jogging speed of 100-160 meters per minute is generally recommended. Exercise time can be gradually increased from 10 minutes to 20-30 minutes. Of course, the amount and speed of your running training are entirely up to you; just do what you can. During jogging, pay attention to your pulse rate, keeping it within the range of 180 (or 170) minus your age (e.g., 50 years old).

To achieve the fitness benefits of running, consistency is key. It's generally believed that running less than four times a week will not yield the desired training results. From the beginning, running should be made a habit, with a daily commitment and adherence to the schedule. With years of consistent running, it will become a pleasure, a necessity in life, and bring physical and mental health benefits.

Running posture is important, but everyone is different; just be natural, coordinated, and relaxed. If your running movements are easy, you can reduce energy consumption, making running less strenuous and ultimately demonstrating greater endurance.