Research has shown that an inactive lifestyle in adults increases the risk of many diseases, including kidney disease.
Exercise helps kidney disease and provides many other health benefits.
Of course, exercise alone cannot guarantee optimum health, but it certainly is a major contributor.
We will look at some of the benefits of exercise and offer some suggestions on how you can get started.
Most people are aware that exercise can help cardiovascular diseases, strokes, circulatory problems, etc... But not many people know that they can also exercise to help kidney disease. Exercise has a profound impact on health and well-being. Regardless of your health and fitness status, it is possible to improve your overall well-being and health with regular exercises.
While we will be mainly focused on exercises to help kidney disease, some other benefits of regular exercise include:
Exercise to help Kidney Disease
What is the connection between exercise and kidney disease?
Just imagine for a moment a pond filled with water that remains stagnant for a long period of time. After a while the water becomes discolored, as moss and other pollutants accumulate in it.
Contrast that scenario with a fountain that is constantly spouting and moving the water around. It looks a lot cleaner, healthier, and alive. There is less build-up of moss and other pollutants.
So you should, indeed, exercise to help kidney disease, heart disease, circulation problems, reduce stress... and more.
Types and Intensity of Exercises to Help Kidney Disease
There are basically three types or classes of exercises: resistance, skills-based, and aerobics. Of these three, the best type of exercise to help kidney disease is probably aerobic exercise. Let us look at the main benefits of each type.
Resistance exercise increases muscular strength and endurance. It requires resistance through the use of body weight, free weights, or exercise machines. While this is not considered a primary exercise to help kidney disease, it is important in maintaining a strong and erect posture. Resistance exercise not only increases muscular strength but it also tones muscles and helps to maintain bone density (especially in elderly persons).
You do not necessarily need free weights or an exercise machine to get started with resistance exercises. Simple push-ups, pull-ups, sit-ups, and squats are good forms of resistance exercises. Start with five (5) to fifteen (15) minutes, two to three times per week. Over time, you will experience increased muscular strength and endurance, and your overall physical appearance will improve.
Skills-based exercise deals with improving coordination, balance, flexibility, speed, etc. This is probably the least needed exercise to help kidney disease. It is not, however, entirely useless. Flexibility, in particular, can be incorporated as a part of your exercise program. Any exercise program should start with a warm-up and end with a warm-down. Stretching (which facilitates flexibility) is a good means of warming-up and warming-down. This keeps muscles slender and toned, and helps to prevent damage to the muscles. You only need to stretch for about five minutes or so, before and after each exercise routine.
Aerobic exercise is continuous and incorporates the use large muscle groups that keep the heart rate elevated. This is the best type of exercise to help kidney disease... and includes walking, jogging, cycling, dancing, swimming, etc. Aerobic exercise helps to "stir the waters" (in the context of the analogy of the fountain, given above), and helps to improve overall quality of life. Some benefits of aerobic exercise include:
These are just some of the major benefits of aerobic exercise. It is important to note that aerobic exercises should be done in moderation, especially if you are just getting started. If you do too much, too intensely, you can overwork your system and organs... leading to serious problems, including heart failure.
Here are some tips for an aerobic exercise program:
- Before you start any exercise program, check with your doctor to ensure there are no medical issues affecting your ability to exert yourself.
- Each exercise session should start by warming-up for approximately five minutes (see "skills-based exercise" above)
- Start slowly, then increase the paste gradually
- At the end of each session, warm-down. This involves gradually reducing your paste and intensity until you come to a complete stop.
- Finish off with some stretches.
The duration of each exercise session should be fifteen to thirty minutes (including warm-up and warm-down). As your stamina improves, you may be able to do a bit more, but try not to exceed sixty minutes in any one session.
Three to four times per week is sufficient exercise to help kidney disease and maximize health.
Starting an exercise program is always challenging, especially within the first few weeks. It takes discipline to be consistent, but it is well worth the effort.
Physical exercise is essential for minimizing diseases and maintaining optimum health. Whether you are one or one hundred years old, once you are able to move, you should exercise. Yes... you should exercise to help kidney disease, heart disease, stroke... boost your immune system and improve your quality of life. If you are not yet exercising regularly, check with your doctor and get started soon.