Exercise and Health Regimen for High Cholesterol (Continued): 5 Types of Exercise from Mountain Climbing to Cycling

> **3.Mountain climbing**

>

**[Efficacy]** Improves disease resistance, improves blood lipid levels, promotes disease stability, and enhances the functions of the cardiopulmonary, digestive, and nervous systems.

>

[Indications]Hyperlipidemia, diabetes, simple obesity, etc.

>

[Method]When weather conditions permit, choose a mountain of suitable height and climb at a pace that your body can adapt to, but not too slow. During the climb, maintain even and deep breathing, and pay attention to posture such as tucking in your abdomen, straightening your chest, raising your head, and swinging your arms.

>

**[Important Notes]**

> (1) Pay attention to safety and do not climb on mountain roads with lots of loose rocks, steep slopes, or covered with ice and snow.

(2) Strictly control the amount of exercise, do what you can, and take appropriate rest when you feel tired during the process.

(3) The higher the altitude, the lower the temperature. Pay attention to keeping warm during the ascent (especially when approaching the summit).

(4) Whether a patient with hyperlipidemia who also has coronary heart disease or respiratory disease is suitable for mountain climbing should be determined by a doctor.

>

4. Swimming

>

[Efficacy]Lowers blood lipids, consumes excess fat, promotes blood circulation, enhances cardiopulmonary function, and improves immunity.

>

[Indications]Hyperlipidemia, hypertension, atherosclerosis, coronary heart disease, simple obesity, etc.

>

[Method]One hour after each meal, choose a clean, open-air or indoor swimming pool for swimming exercise. Depending on your own condition and preference, you can choose freestyle, backstroke, breaststroke, butterfly, or other swimming styles. A moderate swimming speed is best, but always swim within your limits; rest when you feel tired. Swimming can be done daily, with each session lasting at least 30 minutes, ideally 40-60 minutes.

>

**[Important Notes]**

> (1) Swimming is not recommended for patients with liver disease or hyperlipidemia with low cardiopulmonary function.

(2) It is not advisable to swim in pool water with excessively low temperature.

(3) It is best for a patient to be accompanied by a relative or friend while swimming in case of an accident.

(4) If you experience dizziness, vomiting, headache, stomach pain or other discomfort while swimming, you should stop exercising immediately, put on thick clothes and keep warm.

(5) Swimming in the wild is prohibited. Patients must swim in regular swimming venues to avoid water hazards.

>

5. Indoor Fitness Equipment

>

[Efficacy]Promotes blood circulation, enhances cardiopulmonary function, improves disease resistance, and helps with weight loss and lipid reduction.

>

[Indications]Hyperlipidemia, diabetes, simple obesity, etc.

>

[Methods]Patients with hyperlipidemia are suitable for indoor aerobic exercise equipment, such as stationary bikes, treadmills, elliptical trainers, and rowing machines. They can also perform small-scale anaerobic exercises targeting specific muscle groups. During exercise, patients should follow the instructor's guidance and use correct techniques. Each workout session should ideally last 40-60 minutes, with a minimum of 30 minutes; it is important to maintain a moderate exercise intensity.

>

**[Important Notes]**

(1) Before exercising, you should do a good warm-up to excite your muscles and increase their elasticity.

(2) After exercise, pay attention to the reverse movement to allow the muscles to return to a relaxed state.

(3) Pay attention to safety during exercise. When you feel tired, you can rest appropriately. You should do what you can.

>

6. Riding a bicycle

>

[Efficacy]Enhances the function of the heart, lungs, digestive system, cardiovascular system, and circulatory system; promotes fat consumption; and lowers blood lipids.

>

[Indications]Hyperlipidemia, diabetes, obesity, etc.

>

[Method]When weather conditions permit, you can choose to exercise by cycling in mountainous areas or on urban roads. While cycling, keep your abdomen tucked in, head up, body relaxed, and mind alert. Each cycling session should last at least 30 minutes; if your physical condition allows, you can exercise for up to one hour. Control the intensity of your exercise; do what you can, stopping when you feel slightly fatigued.

>

**[Important Notes]**

(1) Pay attention to safety. When riding a bicycle, you should maintain a high level of concentration and check the road conditions at any time to prevent accidents.

(2) Choose a bicycle that suits you. People who don't ride bicycles often can start with a regular bicycle and gradually try a mountain bike as their skills improve.

(3) If you experience dizziness, nausea, stomach pain, cramps or other discomfort during exercise, you should stop exercising immediately and rest.