Let’s Focus On Exercise And CKD!

This will be the last post in this series, but I am sure I will discuss exercise forever. This is another webinar I found on the topic and I encourage you to take an hour out of your day and watch it. I like this one even better than the first one I shared earlier this week. I think this one is laid out a little better and the information is a little better.

Pay particular attention to the definitions of sedentary, physically active, exercise, and physical fitness. I think the three latter terms are often mingled together and they mean very different things. Also, pay attention to the details that might make exercise unsafe for people with CKD.

Get Your Sweat On #1!

Happy Sweating on Sunday! I have not done a Sunday exercise post in a very long time. As a matter of fact, I am still not back into the habit of doing regular posts at all. That is why I am setting a goal for myself to do at least 6 blog posts this week on the topic of exercise and CKD. There is a lot of research and studies that have been done that show the importance of exercise and Kidney Disease. This week I am going to focus on that topic. I personally feel like exercise has played a huge role in my getting to stage 2 and then continuing to hover just under stage 2. When I was first diagnosed I was close to stage 4 if not stage 4, but I wasn’t diagnosed until I was already improving and at the low end of stage 3.

Today, to start off I just want to share the video below. It is about an hour long, and not the most exciting video you will ever watch, but it has a ton of information. There are a few things I want you to pay particular attention to and they are: 1. She does not have CKD I don’t believe, so when she talks from her own personal experience it is not the same as a person with CKD. 2. Listen to what she says about blood pressure and exercise. 3. I want to stress the part about no pain no gain. Listen to what she says, it is important. 4. Last but not least, hydration.

Exercise is important, and the one area, out of the 4 she discusses that I definitely am lacking in is flexibility. I am very bad about cooling down properly, and I also don’t do regular flexibility exercises. Balance is the other one. So, this week I am setting a goal for myself to do at least three days of flexibility exercises on the days that I work. I work three to four days a week, and I am not going to do aerobics on those days as I already walk an average of 10,000 steps at work. So, they are perfect days to do flexibility instead. Next week, I will focus on balance.

Anyway, set a small goal for yourself this week to start some kind of gentle exercise, especially if you do not, or have not exercised in a long time. Always ask your doctor first. There may actually be reasons, as mentioned in the video, that your doctor may not want you to exercise. However, most people can walk, and it is a great way to begin moving more.

Talk to you soon.

I have put together a few more pantry stable bag meals for preparedness. I will share them the following week. They can be stored for long periods of time and can also be budget meal ideas. It is more and more expensive to eat healthy when you have to follow a special diet.

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Beginner Weight Training For Menopause!

Hello, Sunday readers! I hope your day is going well.

Yesterday, I talked about Menopause in relation to how it shifts fat deposits more to our waistline, and can impact a ladies possibility to lose weight. I hope you watched the very good video I shared with you and read the tips I gave.

In that video, and I have talked about this before, they mention that cardio is not the healthiest exercise for women in their peri, and menopausal stages. HIIT is definitely a no no after 50, unless you are already an established athlete. Remember, exercise, and neat are two different topics. Getting in your daily step goals is your neat. Exercise is a period of time you set aside each day, or how many days you decide to exercise, and then do that exercise. Yes, exercise can be walking, which will go towards your step count, but neat is more of an intention to move some every hour. Women in peri, and menopause should be focusing more on weight training, balance, and stretching exercise. Weight training should be done 3 to 5 days a week, with balance and stretching incorporated in. I currently do 2 days a week, I am 52 and have completed the menopause process. I need to pick up my own game, as I am still of the mindset that cardio is the way to lose some of this midsection drift.

There are lots of good reasons to build muscle, and keep bones healthy, especially to avoid Osteoporosis, Osteopenia, muscle wasting, weakness, etc.

Below, you will see 3 videos. The first one explains three exercises with weights that people over 50 should not do. Please watch it, because there are trainers, mostly younger, that say their videos are for over 50 age group, but have these exercises in them. You can also read my blogpost on this topic, here. What they are saying about the shoulder exercise, is so true. I had calcific tendonitis last year, in my shoulder joint. When they say you can not lift a spoon to your mouth, they are not kidding. The pain is awful, and it takes a long time to completely heal. Just don’t do that to yourself. Bursitis, rotator cuff injuries, impingement, tendonitis, can all effect that shoulder area. The second video is truly for beginners. It is slow and teaches you correct form. Please start out with light weights, that is 1 pound, or no weights, until you have the movements down. There is nothing wrong with using your body weight, and no hand weights. The third video, looks easy, but I can tell you it will challenge you. I always watch a new video first, before I do the video. These videos are a great place to start if you have no idea where to start. You can get light dumbbells on Amazon, or pick them up at Walmart. Remember, if you can not do 10 reps with whatever weight you choose to start with, with good form, control, and swinging for momentum, then your weights are too heavy for where you are at.

Let me know in the comments where you are in your menopause journey. Are you lifting weights to lose weight, improve balance, build or retain muscle, or for bone health?

I am going to set an intention for this week to 3 days of weight training, using the videos below.

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Fitness Friday

Just a quick post today. It has been a super busy week, and next week probably will be too. Just this week I have moved away from a lower carb diet with walking as my main exercise, to a more carb cycling eating pattern with higher intensity workouts. Weight lifting is not something I really enjoy, nor do I want long weight lifting workouts. But, weight bearing exercises are super important to bone health, so I do them. The video below is done with 5 pound dumbbells, so if you are a beginner start with lighter weights. She goes through the moves very fast, so do them at your level. If you have any pain, stop, and be sure and do a warm up, and stretch after. It is a quick 5 minutes long, which is perfect for me. The weather was beautiful today, so I spent a good deal of time doing yard work and gardening.

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Exercise move of the week

Tomorrow, March 1, 2021 I will be sharing a very exciting kidney update. Be sure to come back to check it. Welcome back to Sweating on Sunday! I can’t even work up a sweat it is so cold right now in Florida. If I get warm I am happy, lol. It was 27 this morning, and 25 yesterday morning. No warm up during the day either. Today it will be a bit warmer 62 and not as cold at night. We had a very cold Fall, and now start of Winter. After several warm winters, it is kind of shocking.

I have not done a Sweating on Sunday post in a while, so I thought I would try to start them back up. I have Kidney Disease so I am careful about weight lifting. I also have an old right shoulder injury and a left neck injury that will flare up if I choose the wrong exercises, or overwork it. These are old injuries that are easy to forget about once they get better. The reverse grip double arm row with dumb bells, does not aggravate either of these old injuries and that is why I picked it for this week’s move of the week. It is easy to do, and it works the biceps, triceps, back and core which is your abdominals. I use 3 or 5 pound dumbbells, and do 12-15 reps, three times with a few seconds rest in between. I like to add this move to my indoor walking routine when the pace is slow enough to maintain proper form and technique. If you are new to weight training, try this move a couple of times a week. Make sure to not over extend where your natural range of motion is. There is no sense causing an injury. If you feel any pain or discomfort stop doing it. Be sure to warm your arms up by doing a few minutes of arm movements. You can stretch after as well. As your strength and flexibility increases you may be able to increase your range of motion. Start with very light weights, or even water bottles, soup cans or no weights until you have the movement down correctly. You should never start with heavy weights especially if you are new to exercise. You should always ask your doctor if weight training is safe for you. I think most doctors would agree some light weight training exercises have great benefits to increase balance, strength, and flexibility all great things especially as we age. You do not have to kill yourself exercising to see good results. Watch the video below to see how to correctly do the reverse grip double arm row. This is not my video, I borrowed it from Youtube.

I still have not made my meal plan for this week, so I need to get that done today. I am hoping it gets warm enough to get outside and get some fresh air. You can see my walking stats from yesterday, below, and it was almost all indoor walking.

Watch for new content subscriptions that I will be rolling out in the next few weeks. I think I have come up with some great ideas and I hope people will like them, obviously, lol. If you are interested in one on one coaching you can email me at melissa@healthbuddymelissa.coach, leave me a comment, or use the contact form at the end of every post to message me.

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Muscles used when running!

I had mentioned before that my daughter wants to be a police officer. I also mentioned that as part of her PE education this year she would begin training for the Physical Fitness test to be an officer. It is my goal to do it with her. She has to be able to run 1.5 miles in 15 min. I have completed this goal. I don’t know if it is running, or jogging, but whatever I did it. I am still doing it at least once a week, but I did have to stop for a bit because I have a history of Plantar Fasciitis and it was starting to flare up. Trust me if you have ever had it, you don’t really want it again. I am also 51 and have Kidney Disease, so I have to be sure and monitor for any symptoms of over stress or High Blood Pressure. I did get medical clearance from my kidney doctor to increase my intensity of exercise as long as I have no heart issues, which I do not. As a goal it is a great goal to have, but I must say just plain old fast walking is much more enjoyable and less jarring to the body. High impact aerobics is great, however for maintaining bone health as we age. You should start slow and increase slowly to be sure your body can tolerate it, and always seek approval from your doctor if you have underlying medical issues or have lived a sedentary lifestyle for an extended period of time.

See the image below to see all of the muscles used while running, or even jogging. The original source of the image is freetrainers.com

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Sweating on Sunday: My Favorite Fitness Walking Video

Updated 6/20/2021 Or one of them, lol. This one is one of the walking videos I do frequently. I like it because it is a little higher impact, which is good for bone health. This is not a beginners video. If you would like me to walk with you check out my Walking Buddy plan. You may see affiliate links in this post.

Check out my new Distance Reiki offer. Happy Father’s Day! Reiki is a great stress reliever and would make an awesome Father’s Day gift for any stressed out Dad. Watch for new updated plans soon! This week I am starting to work on a book I want to write. I have never written a book so this should be interesting. I have been thinking about it for a while, though.

Disclaimer

Do you have chronic back pain and are tired of taking medications that may or may not work? Check out this awesome Tens Unit with conductive back brace!

Have you ever considered CBD oil for mild joint or muscle pain? This one is available in a convenient no mess roller bottle. Be sure and discuss CBD oil with your doctor.

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Sweating on Sunday: Pilates

Happy Sunday!  Before I get into the workouts I am doing for the next couple of weeks, I want to mention that anyone can join in the #walkingchallenge by posting their walking stats to Health Buddy Melissa Facebook page.  I post on Sunday, but your week can be any start and end day.

I have been exercising regularly since Jan 2019.  In 2018 I did some more walking, but not a real schedule of exercising.  I was diagnosed with CKD in Jan 2017.  2017, was a rough year.  I was so weak and tired from being ill, and it took a long time to start feeling normal again.  I definitely don’t want to do that again.  So, exercise has been a regular part of my daily routine.  I have slowly started to increase my length and intensity of my exercise routines, being mindful of staying in the moderate heart rate zone.  If you would like to learn about heart rate zones, and how to find your maximum heart rate zone, use the contact form at the end of this post to message me for a free meet and greet via email.

The Pilates video below is probably from the ’90s and is 45 minutes long.  This is not a beginner’s workout.  Please do not start your exercise journey with this video.  You need to build up to it.  It is 45 min in length and after 30 I am done.  I will slowly work up to 45 minutes.  I felt this in my legs for 2 days after.  After doing the Pilates I do the 20 minutes Brisk Walk video, also below.  This gives me a nice rounded day of exercise.  I am only doing the Pilates 2 to 3 times per week, depending on how sore I am.  On the days I don’t do them I am just doing Aerobics.  Follow this blog via email to receive my weekly newsletter, or use the contact form below to message me.

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Updated walking Buddy Plan

Updated 8/24/2021 Ok, so this is probably the hardest one to come up with, because this is an online Health Coaching business.  I don’t have a gym, or an office.  This Health Buddy Melissa option is the Walking Buddy Plan. 

  Please see the availability calendar below to see what days I am available for the Walking Buddy plan. I do work 2 days a week out of the home, but my schedule stays the same unless I sign up for more days. This is a one on one coaching plan, not a group plan. You can use the Paypal button below to purchase. I only accept US dollars. You must be at least 18 years old. Once I have been notified of your purchase, via Paypal, within 24 hours I will send you a welcome email with instructions for the Meet and Greet. The Meet and Greet is via email, and you will have a short new client intake form to fill out. It will give me vital information as to your walking and or exercise goals, and any medical conditions I should know about. You can ask questions and clarify the plan information you have chosen. All information is confidential through my paid business email at Google Suite. After the Meet and Greet you will have 24 hours to decide if you think I am a good fit to meet your needs. During that 24 hours if you decide I am not a good fit for you, your money will be reimbursed to you. You will need to sign an agreement of service form once you decide to work with me. All of this is done via email. You must be able to open rich text format, or other forms of documents. You may have to print it out, fill it in and then send it back to me. If you absolutely can not do that, you can answer all of the questions via email and sign in the email. I am new to this too, so we will need to be patient with each other. The business hours below are only for Live Walking options for you to pick your two 20 minute sessions from.

The walking plan is for people who may want or need someone to walk with them. This is a virtual walking session that is 20 minutes in length, two days a week, and the price is 80 dollars per month. At the end of the 30 days you can either renew the plan, or just not renew it. I will send you a Paypal invoice if you choose to renew. It is your responsibility to show up for you live walking session. I will wait 5 minutes past the start time and then I will go on to my other business. I will walk with you either outdoors or in your home via a walking video. You must have access to Youtube. I am not in the video, they are videos available on Youtube. We will chat via phone call. At this time I will not do video chats, but I may in the future. This enables you to have a walking buddy. Some people don’t like to walk alone for several reasons. Please be sure to see the available dates and times that I can Walk Live, below. Once a week I will send you an email to discuss your progress, any issues you may be having and if you want a more intensive coaching plan that would include food lifestyle modification, different dieting types, label reading, how to figure out and track your macros, etc. At no time will I promote diet pills, FAD diets, or any other unproven safe ways to lose weight. There are plenty of those available already. If by chance I get a lot of people signed up I will create a waiting list.

If you have Kidney Disease or any other Chronic Illness, or are new to exercising the Walking Buddy Plan is a great place to start your Journey to a more active lifestyle.

Please always read my Updated Disclaimer.

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Monday
9:00 am – 12:00 pm
Tuesday
2:00 pm – 8:00 pm
Wednesday
9:00 am – 5:00 pm
Thursday
9:00 am – 5:00 pm
Friday
9:00 am – 5:00 pm
Saturday
Closed
Sunday
Closed

Sweating on Sunday: Weight Bearing Exercises

Updated 3/14/2021 Osteoporosis is a common ailment as we get older, especially for women.  At the end of this article will be some sources for you to learn more about preventing Osteoporosis.  Keeping bones strong, and even possibly building new bone, takes weight bearing exercises at a high enough impact.  I walk a lot, but I have to consider that it might not be enough to alleviate my risk of Osteoporosis, and bone injuries.

So, what are weight bearing exercises?  Generally any activity that your feet are having impact with the floor, ground, or hard surface.   Walking, running, treadmills, elliptical machines, aerobics, dancing, these are all considered weight bearing activities.  Swimming, gardening, bike riding, etc are non weight bearing activities, though still very good for you as they build strength, balance, and burn calories. Walking and elliptical machines may not be intense enough to be effective, but if you can get the intensity high enough it can work, like adding inclines, or going faster.  While all of these activities can address the bones in the lower body, you have to consider the bones in the upper body.

That is where weight lifting, and exercise bands come in.  Now, I am not talking about lifting super heavy weights, light dumb bells, exercise bands, or tubes will work.  I am not sure if Isometric exercises would be effective for bone growth, but they are great for toning for people who may not be able to tolerate lifting weights.  All of the bones need weight bearing exercises.

These exercises may not be healthy for everyone.  You should always discuss with your health care provider to be sure, and they may recommend a Physical Therapy evaluation if you already have bone issues, or are at risk.  Don’t injure yourself!  That is what you are trying to prevent.  Always remember everyone is different, and not one blanket statement, or program will work for all people.

I offer a Walking Buddy Program.  If you are interested in walking with me, either indoor our outdoor, use the contact form below to message me.  I will do a free meet and greet with you to learn your goals, and any underlying medical issues you may have.

For the month of March 2021 I am giving away coaching sessions related to Kidney Disease. If you are interested click here. I also have a new 30 day coaching plan, menu planning subscription and many others available.

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https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis-and-exercise

https://www.health.harvard.edu/staying-healthy/slowing-bone-loss-with-weight-bearing-exercise