fitness tips

5 simple exercises you can do anywhere

It’s a fact – exercising regularly provides so many benefits, especially for your physical and mental health. Most people, no matter your age, weight or existing health issues, feel better after exercise. People living with chronic kidney disease are no exception. But if you’ve never had a regular exercise regime, it’s important to ease into exercise very slowly. Starting out too strong can result in injuries and turn you off exercise, so talk to your doctor about creating an exercise plan that’s right for you.

Benefits of exercise

People that exercise often:

    • Have more enthusiasm and optimism.
    • Find it easier to handle stress and anxiety.
    • Feel stronger and less tired.
    • Sleep better.
    • Experience reduced muscle cramps and joint pain.
    • Have a better appetite and digestion.
    • Have an enhanced mental attitude.

Five exercise activities you can do at home

The good news: you don’t have to sign up for an expensive gym membership to exercise. There are many simple exercise activities that you can do from the comfort of your own home or neighborhood! Here are some of our favorites.

  1. Yoga. Yoga is a fantastic way to stretch muscles you might not even know need stretching. It’s also great for getting rid of stress, focusing on your breathing and being in the moment. There are great beginner yoga videos out there – search online to find one that suits you. There are also many yoga instructors that offer online classes for free or a small fee. Even just 10 minutes of yoga can make you feel more centered and relaxed. If your mobility is limited, search for ‘chair yoga’ – many yoga poses can be modified for limited mobility while sitting in a chair.
  2. Lift weights. Strength training not only builds muscle but it also provides a better range of motion and, if done correctly on a regular basis, can reduce the likelihood of injury. It’s also a great activity because it can be done anywhere. Start light – even a can of food in each hand will do.
  3. Garden. Here’s a win-win – gardening! Not only will you have some beautiful flower beds or vegetables at the end, you’ll get a workout in as well. Pulling weeds and planting seeds is a great way to use arm and back muscles. Just make sure not to overdo it – it’s easy to overextend yourself. Build up to longer stints in the garden over time. And make sure to invest in some kneeling pads – a great added comfort when weeding on your knees.
  4. Walking. Taking a walk allows you to not only get in some exercise but also breathe in some fresh air and be out in nature. If there are trails nearby, then head to the woods; if not, even a short few laps around your neighborhood offers you the chance to stretch your legs and get in a bit of cardio. Play a podcast or some tunes if you’re heading out solo, or get to know your neighbors by asking them to join you.
  5. Zumba®. For those who love to crank up the tunes while they workout, look no further than a Zumba® class! There are plenty of classes for free using Zoom so there’s no need to even leave your home. Zumba® is a great way to learn different styles of dance and get a workout in at the same time. It’s fun, lively and a great way to work up a sweat.

Remember, talk to your doctor to make sure you’re choosing activities that are right for you. Stick with it and you’ll likely start to feel the benefits of exercise after just a few sessions. Let us know how it goes! Share your experiences with us on FacebookInstagram, and Twitter.

Step into Fall: exercise tips for dialysis patients

Exercise is important for everyone but especially for people on dialysis. For most, dialysis requires sitting in one place for four to five hours at a time. It can also make you feel drained and tired. Once you’ve rested and recovered from your treatment, focus on exercise. Get moving so your endorphins can kick in and give you energy. Exercise can also help you sleep better and lower your blood pressure and blood sugar.

Here are our ideas for exercises you can do in the fall. As always, run your exercise plan by your doctor to make sure its OK for you.

1. If the weather’s nice, go for a hike or a walk around your neighborhood. If you’re on dialysis at a center, chances are your days are pretty packed. If you’re feeling energetic, head to a local trail for a walk in the woods. Or, there’s no need to hop back in the car – just head outside and walk your neighborhood.

2. Stretch, stretch, stretch. There’s a reason people love yoga so much. It’s a great way to stretch so many muscles in your body. Stretching can also make you feel more relaxed and less stressed, and you can do it from just about anywhere. Check with your doctor if you’re unsure of the stretches to do.

3. Lift light weights. Building, strengthening and toning muscle can increase blood flow and make you stronger. You can even do it in front of the TV! Start slow and take your time. Don’t have weights? Grab some canned food to use!

4. Weed your garden. Head outdoors and spend some time preparing your garden for next year’s crop. You’ll thank yourself come spring, and you’ll be getting some exercise now! Weed, rake and breathe in that crisp fall air.

5. Dance. Dancing is one of the best ways to get a workout in – and it’s fun! Crank up the tunes and dance around your house. Just keep moving and you’ll be getting a workout done in no time.

Remember, exercising should be a bit of a challenge but if you’re out of breath, feeling any pain, or have swelling or blurred vision, stop right away and call your doctor.

What exercises do you like best this time of year? Let us know! Share your ideas with us on social media – Facebook, Instagram and Twitter. We’d love to hear from you!

Fitness first in 2019!

Take control of your kidney health with simple daily workouts

Exercise is important for everyone, especially those with kidney disease. Regular exercise can help control blood pressure and may help slow your kidney disease down. At the same time, exercise can help you feel better and more in control. But, starting an exercise program can be daunting. The good news is, it doesn’t have to be! The key is to make a plan, start slow, steadily increase your workouts and always check in with your doctor to make sure your program is right for you.

Be a healthier you this year – make an exercise plan today! Here are some sample workouts to consider adding to your program.

1. Walk and talk. Walking out in the fresh air is good for your mental and physical health. Want some company? You can also use this as a chance to meet up with someone you haven’t seen in a while. Catching up while exercising will leave you feeling refreshed and better prepared to take on the day and the challenges it may bring. Not excited about bundling up in the winter and heading outside? Head to the mall, go to the gym or walk on the treadmill. Put some headphones on, listen to a podcast and start walking. As you get more fit, adjust your pace. If you are on a treadmill, change the ramp settings to add resistance.

2. Yoga at home. One of the best parts of yoga is the fact that it can be done virtually anywhere. You don’t need to enroll in a class and you don’t even need a yoga mat. Simply spread a towel out on your living room floor, find a beginner yoga video on YouTube and start learning the poses. Finding the workout too difficult? Not comfortable on the floor? Try yoga on softer grounds like grass in a park or sand on a beach. Also, you can search for a video that suits you. Chair yoga, for example, is a popular variation of yoga where the exerciser does poses while sitting in a chair, or standing up and using a chair for support. Start with just 10 minutes a day and build up to 30 minutes. The combination of breathing and stretching makes yoga a worthwhile practice for emotional and physical health.

3. Pool time. Water aerobics or swimming is a great way to get fit. It helps tone muscles and leaves you feeling refreshed and re-energized. Check your local pool for classes. With the music pumping and a group of others beside you, the time will fly by! Or, just go and swim some laps. Either way, you will get a great workout that is bound to be easier on your joints.

Remember to speak to your doctor before starting an exercise program. Your doctor should be able to suggest some simple exercises right for you—even for 15 minutes a day—that can make a big difference in how you feel and improve your kidney health at the same time. Let us know how your exercise program is going—share your experiences with us on Instagram, Twitter and Facebook. Have some exercise Pinterest boards you like to follow? We are on Pinterest, too, and would love to hear about them!