Increased activity is also important in helping to crack cholesterol. Here in the Health Club we can suggest ways to give your heart a good workout without making it feel like hard work.
It's simple really; regular activity can help lower your cholesterol level by actively increasing 'Good' (HDL) cholesterol.
Plus there’s a whole host of other benefits:
You should be aiming for a 20-30 minute period of aerobic activity at least 3 times a week. This can actively increase your 'Good' (HDL) by 5-10%.
Aerobic activity is just enough exercise so that it raises your heart rate and may leave you starting to perspire. It doesn't take much for the body to start to feel the benefits, so ‘little and often’ is the best way to improve.
If you haven’t been active in a while, it’s really important to be wary of the demands on your body and your personal expectations. Start slowly and build up. Maybe do 10 minutes a day brisk walking and work up to 30 minutes after a couple of weeks.
If you try to vary the activities as much as possible, you’ll find it much easier to stick to an active lifestyle.
Instead of using the lift try taking the stairs. It’s a good way to quickly increase your heart rate and also gives your thigh and hamstring muscles a good workout.
You don’t need to have your own gym set up at home to get the benefits from simple weight training. Below are a few ideas to help you get started.
This needs to be done against a solid object that won’t move when you rest your weight against it (e.g. a bed or a sofa).
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Did you ever think of your staircase being a great place to exercise?
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Rather than just doing the traditional sit ups, you can use objects around the home to help you out. For this you’ll need a melon or something of a similar size.
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You can use everyday shopping to help with keeping your arms supple and agile.
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This is one of the best ways to get your fitness improved in a short amount of time.
Ensure you have a comfortable pair of trainers that are designed for running and that have been worn-in. This will prevent blisters and ensure that your feet and knees are kept in line when running on flat surfaces
Don’t try and do too much too early. It is easy to think that running for an hour will improve your fitness twice as much as running for thirty minutes. This isn’t necessarily true and if you are new to running this will probably stop you from running for a few weeks while your legs recover.
Start with three 15-minute runs over a week. Slowly you can build this up to two 15-minute sessions and one 25-minute session. Keep making small increases in the time each week so that eventually you are able to jog at a comfortable pace for 30 minutes 3 times a week.
If you can find a jogging partner it will make the miles fly by much more easily. There are plenty of running clubs up and down the country for runners of all abilities. They will be able to give you guides for running routes and other top tips
If you find the impact of jogging uncomfortable, cycling is a great alternative and good fun in its own right.
Before you hit the road make sure your bike is in good working order – maybe even take it to the local repair shop for a service. You should cycle for 30 minutes 3-4 times a week. Always wear protective gear. A helmet is an absolute must.
Cycling is a great activity for the whole family. Even a simple trip to the park can be a great way to get the heart rate up. Check out the cycle locater below for over 150 great routes that you and your family can enjoy.
Use our cycle route locator to get started
This is one of the best low-impact cardio activities you can do. If your legs or knees won’t let you run then swimming is a great way to get the heart beating.
It also calls on nearly every muscle in the body, so your metabolism will also be increased, helping maintain a healthy weight. As well as swimming you could try exercise classes in the pool. Swimming clubs are also a great way to get fitter whilst still being sociable.
Check out our swimming pool locator to find your nearest pool and also how Kellogg’s can help you get started.
After any activity, it’s important to warm down. Here are a series of good stretches to help keep you injury-free and limber.
For this you will need either a stretching band or a scarf is a good substitute. Lie on your back with the band hooking one foot. Keep this leg straight and raise it up until you feel a slight pull on the hamstring. The band/scarf will help you take the weight of the leg. Hold this position for 8-10 seconds and then repeat on the other leg.
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Keeping your knees together and with one hand on a wall bring your right ankle towards the top of your right thigh. Hold onto the right ankle with your right hand and feel a slight pull through the front of the thigh. Hold this for 8-10 seconds and then repeat on the other leg.
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Standing in front of a wall, rotate the toes of one foot up and rest them on the wall. Slowly lean into this stretch until you feel a slight pull on the calf muscle. Hold this for 8-10 seconds and then repeat on the other leg.
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Take your right arm and hold it horizontally across your chest so that your hand is past your left shoulder. Take the left arm under the right one and use it to pull the arm slightly back towards the body. You should feel a slight pull across the arm. Hold for 8-10 seconds and then repeat on the other arm.
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If you’re looking for a suggestion on how to get started, have a look at the seasonal activities below.
| Month | Activity | Remember... |
|---|---|---|
| January | Swimming | Take advantage of warming up at your local swimming pool |
| February | Yoga | Recharge mentally, emotionally and physically |
| March | Aquarobics | Now you're happy in the water, sign up to a class to increase your fitness level |
| April | Walking | Daylight saving is over - time to capitalise on the longer daylight hours and get out and about - arrange to meet a friend to go with you |
| May | Golf | Make a regular date to tee off with your golfing partners |
| June | Tennis | Get into the spirit of things in this month of strawberries and Wimbledon |
| July | Sign up for a charity walk or run | Enrolling in an event gives you a goal to aim for and helps raise valuable money for worthy causes along the way |
| August | Cycling | Escape the roads and cycle with friends and family in this holiday month |
| September | Group exercise class | Get social and sign up for a local group exercise class - there are lots of different ones on offer and one to suit you! |
| October | Power walking | Stride out in the lovely autumn leaves |
| November | Join a dancing course | Prepare for dancing the night away at the parties leading up to Christmas and the New Year |
| December | Buy a fitness video | Use it in the comfort of your own home |
The benefits of oat beta glucan in helping to reduce blood cholesterol (which in turn can help to reduce the risks of heart disease) has been acknowledged by the scientific panel of the European Food Safety Authority. The suggested amount to achieve this effect is 3g a day. A bowl of Kellogg’s Optivita provides up to a third of this.