Think of your daily workout not as a chore, but as a dose of powerful medicine you prescribe for yourself. Cardiologists are increasingly framing exercise in these terms because its effects on cholesterol and heart health are potent and well-proven. Here’s how to write and follow your own “prescription” for movement.
The “Drug”: Your medicine is any form of moderate-intensity aerobic activity. This includes brisk walking, jogging, cycling, swimming, or dancing. The key is to elevate your heart rate and breathe a bit harder, but still be able to hold a conversation.
The “Dosage”: The standard recommended dose is at least 150 minutes per week. You can break this down however you like. A common prescription is 30 minutes, five days a week. If you’re short on time, you can even do three 10-minute sessions throughout the day. Consistency is more important than intensity.
“Booster Shots”: To enhance the benefits, add two “booster shots” of strength training per week. This can involve lifting weights, using resistance bands, or doing bodyweight exercises like push-ups and squats. Building muscle helps improve your overall metabolism.
“Instructions for Use”: The most important instruction is to choose an activity you genuinely enjoy. This drastically increases “patient adherence”—your likelihood of sticking with it. Start slowly to avoid injury and gradually increase the duration and intensity as your fitness improves. Listen to your body and rest when needed.
By following this prescription, you actively lower your LDL and triglycerides, raise your protective HDL, and help manage your weight and blood pressure. It’s a free, powerful, and effective medicine with overwhelmingly positive side effects.