Updated 1/24/2022: Walk With Me!
Sticking with the theme of being active, everyone can walk. I have CKD, stage 3, and while it was very hard to get into an exercise regime, now I feel icky if I don’t do it. That is a good thing. Update, I am not hovering right at stage 2!
Before I was diagnosed, in 2017, exercise was daunting. I was tired, had weak achy muscles, was cranky, and just didn’t want to. That doesn’t mean I didn’t do things, I did. I have children, we homeschool, and they are very active. So, I had to be somewhat active. But, I would pick and choose, do as little as I could, and would take Ibuprofen just to get through it. Ibuprofen is bad for CKD, but that is for another day. After diagnosis, with diet change, and the help of some Sodium Bicarb, all the toxins that had been building up literally for years, went away, and I felt so much better. I started out small, had to, that was all my body would tolerate. Doing Walking videos, for short amounts of time, until I slowly built endurance. I had an injury last Summer that slowed me down for a long time but it didn’t stop me. I now have moved up to fitness walking, and low impact aerobics. I don’t want more injuries, I am almost 50 after all. There are studies about doing no more than low-impact exercises with CKD, but again that is for another day. Update, I now walk an average of 10,000 steps every day and work out at least 3 times a week.
Yesterday, I wrote about ways you can add steps to your day, to increase your step count. I love these walking videos by Leslie Sansone. She works with the American Heart Association, and the videos are just walking. She does have some others that add in some band training, for muscle work, but those have to come much later in your journey when first starting. They are low impact, weight-bearing exercises, more on weight-bearing exercises in a later post. Anyone can walk, including you. If you need a walking buddy, or someone to help keep you motivated, and encouraged, click the contact button, or use the contact form at the end of this post, to send me an email to set up a free consult.
Start with the 5 min video below. Do it until it is easy. If you can’t do it all, don’t. You can do it as many times in a day as you can, to work up to 30 min if you only have 5 min here and there to do. Whatever works to get you moving. If you need to use a chair, walker, or other devices to give you support while you walk, do it. You will start to feel better within a few days, and you will be amazed at how quickly you will feel stronger. When it is easy, move to the 15 min video. These walking videos should be OK, for everyone. We all walk to the bathroom, refrigerator, mailbox, etc. But, if you have been advised to not do any exercise, for whatever reason, then don’t. Get approval first, even for simple exercises. I know most doctors say walk more, but be careful, and ask if you need to. If some of the movements, like the knee lifts, are not something you should be doing, then just march in place, ie walk in place. As long as you are moving, that is what counts. Also, you should do some basic easy stretches before beginning, to prevent injury. Her 5-minute video is part of another video, just shortened to 5 minutes.