Exercise Checklist And Tips

People who have been diagnosed with chronic kidney disease (CKD) are often frightened about the future.  They wonder how their lives will be impacted by reduced kidney function, and whether or not they will be able to continue enjoying their regular activities.

If you have been diagnosed with chronic kidney disease, you may also think that you have far too much on your mind to worry about exercise.  You might be worried about what your treatment future holds.  Maybe you are feeling more tired than usual.

The truth is, exercise can help you gain energy while keeping your body strong.  Working out regularly can even help you maintain kidney function by lowering your blood pressure through increased cardiovascular health.  Exercise can also help control your diabetes, and will help you to sleep better at night.

Before getting started on any exercise program, discuss your plans with your doctor to make sure you choose an activity that is right for your body and fitness level.

As you plan your treatment for CKD, keep in mind the following exercise tips:

·          Strengthen your cardiovascular and respiratory systems. Even mild exercise like walking will help keep your heart healthy and your blood flowing smoothly.  Discuss what level of workout is appropriate for you with your doctor.  Plan to do a bit of cardiovascular activity every day.  The lower you can keep your blood pressure, the healthier your kidneys will stay. Activities like gardening or digging in the sand are fun and heart healthy!

·          Manage your diabetes. Regular exercise and a healthy diet can help manage type 2 diabetes, a condition that affects how your body uses sugar in your blood.  As you exercise, your body uses blood sugar to create energy.  This action lowers your overall blood sugar levels.

·          Reduce stress.  Because you are undergoing changes in your life and physical health, you might lack the energy or will to exercise.

·          Choose an activity you like. If you have always liked swimming, research classes at your local community center or neighborhood pool.  Programs are often available for seniors or those who have not worked out in a while.  You don’t have to go to a gym for exercise.  A simple walk is healthy and invigorating.  If you love gardening, get outside every day to admire the seasons changing or plant some flowers in pots around your front steps. Borrow a yoga DVD from your local library.  Your doctor or the support staff at the Northwest Kidney Centers can make other suggestions.

·          Set realistic goals. Set measurable, achievable goals that allow you to feel successful every day.  Keep a weekly diary and set goals each day for what kind of exercise you will do, and how long and how hard it will be.  Once you have kept to your goals for a week, reward yourself with a new book or healthy treat.  You don’t have to run a marathon - just get moving!  Even short walks soon add up.

·          Avoid an "All or Nothing" mentality.  If you don’t get any exercise one day because you were especially tired or had a full schedule, don’t be too hard on yourself. Resolve to try again tomorrow and keep at it.  Before long, exercising regularly will feel natural.  You might even miss it if you don’t get a chance to do your regular work-out!

·          Be accountable to someone. Most people who set exercise goals don’t meet them because they try to “go it alone.”  See if you can find a family member or friend who will exercise with you.  Signing up for a class often motivates people to keep exercising. You might meet new friends. For some people, having a scheduled time to work out makes it easier to be consistent.

Just like results from exercise, building motivation and consistency will take time.  Fitness is not just about reaching a destination.  Rather, it is a journey where you will learn much about yourself.  Keep your short-term goals in mind, and enjoy reaching good health.  Staying fit and rested will help you (and your kidneys) stay healthier!