Stay Fit

Being physically fit will give you energy, help your kidneys maintain function and improve your overall health.

Even if听you have many听health problems, there are ways you can 鈥� and should 鈥� work out.

 

Get started

1. Talk to your doctor

Check with your doctor to see what kind of exercise is right for you.

2. Eat well

Eat healthy meals. Nutritious food will give you energy and keep you feeling strong before and after you exercise.

3. Wear the right听clothes and shoes

Choose loose, comfortable clothing when you exercise. Wear shoes that fit well, especially if you have diabetes. Blisters on your feet can be dangerous.

4. Warm up and stretch

Before exercising, warm up and do some light stretches for 5 to 10 minutes.听Your muscles will thank you later!

5. Go slowly

When you begin your exercise program, go slowly. Gradually increase the intensity and length of your workout as you become more fit.

 

 

Benefits of regular exercise

If you make an effort to stay active, you’re likely to:

  • Sleep better
  • Improve your heart听health
  • Lose weight
  • Maintain your kidney function
  • Lift your mood
  • Boost your energy levels
  • Reduce your stress
  • Have fun!

Choose a level of fitness that's right for you

Sit and be fit

 

Exercise is important for everyone. It can give you more energy, help you feel better and can even slow kidney disease down. Here听are just some of the exercises you can do while sitting.

 

鉁�听Stretch.听Simple stretches will help your blood flow and keep you feeling better听all day.

听鉁�听Sit on an exercise ball.听Bouncing slightly will improve your balance and posture. Try lifting one leg at a time, extending your arms for balance.

听鉁�听Do yoga.听You can easily personalize a yoga routine to fit your needs. Physically听and听mentally,听you’ll be on the road to higher energy levels soon.

听鉁�听Lift light weights or use exercise bands. If standing is too hard, you can lift light weights while you are seated. Or, instead of weights, use听exercise bands to build strength.

These exercises are adapted听from , a chair exercise program. Call our nutrition and fitness services department at 206-720-3990 to learn more about a听Sit and Be Fit program for you.

Moderately active

 

With the advice of your doctor, work toward 30 minutes of exercise, three days a week. This is enough to get you fit and keep you听there,听without overdoing it.

 

鉁�听Walk, walk, walk.听Walking is good for your heart, mind and mood. You can even walk indoors! Take听a friend听鈥� the time will pass more quickly and you’ll enjoy the company. If you’re a patient at 黑料黑历史, contact our nutrition and fitness services department at 206-720-3990 for听a free pedometer to track your steps.听

鉁� Do some light gardening.听Get outside, clean up your yard听and count it as exercise! As you听kneel, dig听and pull weeds, you’ll be burning calories and building strength.

鉁撎齁oin a fitness center.听Check out your local community fitness center听鈥� they often have special programs for people with medical issues. If you’re a patient at 黑料黑历史, contact us at听206-720-3990 to see if you qualify for a free or reduced YMCA membership.

 

 

Extremely fit

 

If you’re already quite fit and you have听your doctor’s go-ahead,听then by all means,听maintain a high level of activity. A workout that’s good for your heart is good for your kidneys.

 

鉁�听Go running.听Running can relieve stress, boost your confidence and help you lose weight. Sign up for a race to encourage you to consistently train.

鉁�听Pump some iron.听Strength training with moderate to heavy weights is OK, if you’ve done it in the past. Remember to warm up and stretch before you start.

鉁撎�Jump rope.听Keep a jump rope in the car to exercise on the go, during your breaks from work and on long car journeys.

鉁�听Do aerobics.听Join a听Zumba class听or do听step aerobics to a DVD.

鉁�听Ride your bike.听Cycling is a great low-impact activity. It will improve your strength and stamina听while you get听from point A to point B.

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We're there when you need us

 

For more information on nutrition, activity and exercise, contact our nutrition and fitness department at info@nwkidney.org or call 206-720-3990.

 

Guests at our Kidney Health Fest practice simple exercises they can do anywhere.