As the heat of the summer months fades, and before we slip into layers of warm winter clothing, now is the time to enjoy what the crisp autumn air offers!
There are a number of things one can do to stay active and get some fresh air. For those with high cholesterol, here is a helpful guide to enjoying the benefits of a consistent outdoor exercise regimen.
Autumn advantage
Cooler Weather, Easier Workouts:
Fall's cooler temperatures are a welcome relief from the scorching summer heat. It's the ideal environment for outdoor activities like brisk walks, jogging, hiking, and cycling. With the sun's intensity dialed down a notch, you can comfortably engage in longer, more enjoyable workouts.
Vibrant Scenery Inspires Activity
If you live in a region that sees the season's change, the fall foliage creates a breathtaking backdrop for your fitness routines. The vibrant colors can inspire you to get out and explore nature, motivating you to stay active and engage in seasonal activities like apple picking, leaf-peeping, and raking.
How does exercise help with my Cholesterol levels?
In a number of ways! Inactivity can lead to several health complications, but with consistent effort you can reduce your levels of bad cholesterol while raising the levels of good cholesterol, which helps with proper organ function and reduces the risk of heart attacks, heart disease, and strokes.
How much do I need to exercise?
The American Heart Association recommends exercising for at least 30 minutes five to seven times per week. The important thing here is consistency. Your focus should be to start moving every day, then focus on getting to 30 minutes.
What exercises are good for the fall weather?
Should you try to start with a full marathon? No, fortunately, you don’t have to hit the ground running! Here are some ideas to get out there and get active:
- Walk: A few laps around your neighborhood with a friend or your dog is a great way to start. Push the pace or take it slow - as long as you move your feet!
- Jog: The goal is to get your heart rate elevated and keep it elevated - jogging can be the quickest way to get the aerobic exercise needed to start seeing effects.
- Bike: A great way to get further from home! Grab your bike and head out for a cycle around town or to your favorite scenic vista.
- Swim: For those with access to a pool or body of water, swimming is a great way to get the level of exercise needed while reducing impact on your joints.
- Yoga: Want to exercise without leaving home? Working on flexibility, while not as beneficial as a run or bike ride, can still improve heart health over time.
- Weight Lifting: Different from the other options on this list, lifting weights is not an aerobic exercise. However, research shows that resistance training helps clear LDL (bad cholesterol) from the bloodstream.
What should I keep in mind as I start my fall fitness routine?
The first thing to remember is that the goal is to reduce cholesterol over time. You don’t need to start with Olympic-level workouts, and you should always remember to pay attention to how you are feeling while exercising. If you experience chest pains, shortness of breath, dizziness or lightheadedness, stop!
Start slow, keep yourself well hydrated, make sure you have the right equipment (running or walking shoes, biking shoes, swim goggles etc.), and be consistent with whatever you do.
Finally, remember to combine this exercise with plenty of sleep and a healthy diet for the best results! For more information, visit the PatientsLikeMe community for more healthy lifestyle tips, advice, and community support!