Getting Started

Congratulations on your decision to start exercising! Increasing your physical activity is a great step toward improving your overall well-being.

In fact, since diabetes and cardiovascular disease are two major risk factors for chronic kidney disease, regular exercise can even help you maintain kidney function by keeping your blood pressure and blood sugar at healthy levels.  Exercise can also help you feel better about yourself and lower your stress levels.

Kidney disease medical professionals have shown that a regular exercise program improves the quality of life for people on dialysis.

Below are some suggestions to help you make the most of your workout.  Remember, 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.

·          No matter what kind of exercise you do, warm up before you start and cool down when you're finished.  To warm up, spend 5 to 10 minutes doing a low-intensity exercise such as walking.  Then gently stretch for another 5 to 10 minutes.  Repeat these steps after exercising to cool down.

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

·          Talk to your doctor about what kind of exercise is the right choice for your level of fitness. The type of exercise you can do will depend on whether you have any other health problems. Many doctors recommend some kind of aerobic exercise, which makes you breathe more deeply and makes your heart work harder. Examples of aerobic exercise include walking, jogging, aerobic dance or bicycling.

·          If you decide aerobic exercise is too much for you, ask your healthcare provider or the support staff at the Northwest Kidney Centers for a list of simple stretches.  Stretching will help your blood flow and will keep you feeling more comfortable all day.

·          If you are diabetic and have problems with nerves in your feet or legs, your doctor may want you to choose a type of exercise that won't put stress on your feet.  Such exercises include swimming, bicycling, rowing or chair exercises.

·          Make sure you choose an activity that works well for your body type and general health.  If you have trouble seeing, take a friend with you on walks.  If you like to swim, purchase goggles that protect your eyes in the pool.

·          If you are diabetic, it’s important that you wear shoes that fit properly when you exercise. Otherwise, you might develop blisters or other sores on your feet. These might lead to infection and other problems.  Check your feet before and after you exercise to make sure no blisters or other sores are developing.

·          If you have cardiovascular disease, have your doctor show you how to measure your heart rate. Find out what your ideal rate should be, before and after exercise.

·          Monitor your weight progress every week.  Results will soon add up!

·          Make sure you have comfortable, appropriate clothing for your workout. Wear clothes well-suited for weather conditions.  Be sure your shoes fit properly.  If you plan to be outside at night or in the rain, wear bright, reflective clothing that can be seen from a distance.

·          Eat a healthy meal at least one hour before starting to work out.  Nutritious food will give you energy and keep you feeling strong.

·          Carry enough water to stay hydrated.  Discuss your fluid needs with your nutritionist or healthcare provider so you stay optimally hydrated.

·          Get enough sleep.  Research shows that getting a good night’s sleep can increase your energy levels during the day.  Working out when you feel especially tired or have a cold might do more harm than good. Discuss this with your physician.

·          Have fun! You are on the road to better health!