Daily Physical Activity For most people, getting 30 minutes of moderate-intensity activity at least five times a week is the goal. These activities can include walking, jogging, cycling, or swimming—or even gardening and heavy housework. And there’s good news: We now know that you don’t have to get your half-hour in all at once. Breaking it up into 10-minute segments is just as effective in getting the benefits of physical activity as doing it all in one 30-minute block. There are many “little” ways to add activity into your day, as well. Try parking farther away from your destination, taking the stairs instead of the elevator or escalator, dancing around the house, walking the dog, and getting off the bus or subway a stop or two before you arrive at your destination and walking the difference. Managing Your Weight For people with FH, keeping your weight at a healthy level is very important. That sometimes means losing extra pounds. Losing just 5 to 10 pounds can lower your cholesterol levels. There’s one reliable way to do this: Use more calories than you consume. Healthy weight loss typically means shedding no more than 2 pounds per week. Fad diets generally don’t work for long, as people who go on them often gain the weight back once the novelty of the diet is gone. Quitting Smoking and Avoiding Secondhand Smoke If you don’t smoke, don’t start. If you do, talk with your doctor about quitting. Smoking has terrible effects on your health, significantly raising your risk of cardiovascular disease, cancer, and many other serious health conditions. Quitting can improve your HDL cholesterol level and improve your heart health. Be careful to avoid secondhand smoke, as well. There are several effective treatments available to help you quit. Call the Quit Line for help, too: 1-800-QUIT-NOW. 9 Tracking Exercise and Activity Make copies of this blank chart and use it to track the exercise you do each week. Remember: You’re working up to a goal of 30 minutes per day, every day. Breaking it up into 10-minute segments is just as effective in getting the benefits of physical activity as doing it all in one 30-minute block. © 2016 ABC and StayWel . All rights reserved. A PATIENT RESOURCE GUIDE Living With Familial Hypercholesterolemia (FH) P1161_ABC_Pfizer_Living with FH_GTG.indd 1 10/20/16 8:44 PM Exercise I Did Total minutes of Exercise Sunday Date: Monday Date: Tuesday Date: Wednesday Date: Thursday Date: Friday Date: Saturday Date: Tracking Exercise and Activity Click here to download and print this helpful tool to help you track your activity.
P1161_ABC_Pfizer_Living with FH
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