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.

Disclaimer

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.

Disclaimer

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.

Sign up for my mailing list and receive my free Smoothie Popsicle recipe, plus my weekly newsletter with tons of info and specials.

Processing…
Success! You're on the list.

Disclaimer

Can Losing Weight Improve eGFR for People with CKD?

Updated 3/17/2021 When I was first diagnosed with CKD way back in 2017, one of the first things my Nephrologist told me was that losing weight would help my kidney function. Like many of us who are over-weight, I was yep here we go the fat bandwagon. But, apparently he was right. As I have been researching topics for this blog, and for my own personal knowledge of CKD, there have been a few studies on this topic. As with all things CKD there are not many studies, and they are not particularly large, and are often sponsored by companies with products to sell. But, some is still better than none. While I have very good muscle strength and do not find it difficult to build new muscle, even on a protein restricted diet, like most women who have had babies and have reached Menopause, I do carry extra weight around my middle and hips. I have never been super slim, even before children. I have always had a bulky strong look to me, and the smallest I have ever been was 20 pounds over where my doctor said I should be for my height. It is very hard for me to lose weight. I lose inches, but the weight just really takes a long time to budge. Because my ultimate goal is to heal my kidney function, or at the very least get back to stage 2, weight loss is a very important part of that goal. Through all of the trials and errors, I think I have finally found a system that will work for me, not just in the short term, but in the long term as well. It is not an easy plan, and it is not fast, either. But, when I stick to it strictly, I can lose a half a pound a day, safely. I may write an ebook, or I may make the info a pdf for my newsletter followers. I haven’t decided yet, and it will be some time before I am sure the results are not just water weight or something like that. Plus, I need to have my labs checked to be sure it is completely safe.

Read my exciting March 2021 Kidney Update!

For the month of March 2021 I am giving away free coaching sessions related to Kidney Disease. Click to read more.

I found several articles on weight loss and egfr. But, I found this one easy to read, and with lots of information. Some of it you may not understand, but you will get the idea. My husband can lose weight very fast, I can not. I am not sure why, but I am sure it probably has to do with my CKD. https://www.healio.com/news/endocrinology/20120325/weight-loss-guidelines-aim-to-curb-chronic-renal-failure#:~:text=Weight%20loss%20has%20been%20shown,and%20without%20overt%20renal%20disease.

The article above talks about how difficult it can be for people with CKD to lose weight, especially if you also have Diabetes, or HTN. I do not have either of those, but I am right at the borderline for HTN. Again, weight loss will help keep my blood pressure in a good range. Weight loss will also help egfr by decreasing inflammation, proteinuria, and hyperalbuminuria. I do not currently have any of those, but I did when first diagnosed. I do get inflammation occasionally when I exercise too hard, but some of that is normal body response. I also have a tendency to retain water in my fingers. I always have, but if I am not careful it can get worse. Most of the time it is when it is extremely hot and humid and I have not hydrated myself well enough. I have labs done at the end of next month, so I will have a good idea how my diet and exercise plan is effecting my kidneys.

The article also talks about Bariatric Surgery for those with CKD who are morbidly obese and just can not lose weight. The study showed positive results. While I am not a candidate for Bariatric Surgery, and I believe in Diet and Exercise, if you just can not lose weight due to issues with your CKD, you might want to look into Bariatric Surgery to see if it is a viable option for you.

Obesity is such a huge problem in the USA. With Obesity being a risk factor for getting CKD, or at the very least renal dysfunction, there is every good reason in the world to lose weight. If you follow my Portion Distortion posts on Mondays, you will know that most of us are consuming way more calories in portions than is recommended. I read a blog where they lost weight just by controlling their portion size. They didn’t follow any other restrictions such as Keto, low carb, low fat, a certain amount of calories per day, etc, they just ate the proper portion sizes according to package labels. Hats off to them! Now I don’t know if they were successful in maintaining that, and keeping the weight off long term. But, if you stick with something for at least 3-6 months it will hopefully become ingrained and a habit in your every day lifestyle. Of course, family and friends are huge obstacles to losing weight. You have to have more will power to succeed than their will power for you to fail.

If I stick to my plan I can lose 1/2 pound per day, and I have already lost several inches on my arms, waist, hips, and thighs, but not my chest, sadly. Vacation was tough and I did not stick to it, and gained back 5 pounds of the 6 I lost. But, I am back on track and have lost 3 of those 5 in just a week. Follow this blog to read future updates and how I am progressing on my Diet and Exercise plan. Don’t forget to read the article. It has some great info.

I am also a certified American Kidney Fund Health Coach. This is a volunteer position. Before covid came I was setting up in person classes, but that didn’t last long. Now, they have approved for us to do virtual classes, which I am very excited about. I can reach so many more people virtually. Anyway , I am doing the first class next Wednesday. It is kind of practice to see how it goes and what I need to change. Then I will be doing them publicly. I will post the info here on this blog as well as my Health Buddy Melissa Facebook page, and my personal page. The class is free, and anyone can attend that can read and understand English. The first one for the general public will be in August, after my son’s wedding. I will try to do two a month. Right now I am using Facebook events as I am familiar with that format. But, once I upgrade this blog I can do them right here. Or, Skype and Zoom are other options. I thing Google Connect also could be used, but I have no idea how to use that. So, I will have to familiarize myself with that.

If you would like to learn about using any of my Health Coaching services, please use the contact form at the bottom of this page, after the images, to contact me. Or, you can email me at healthbuddymelissa@yahoo.com Ask about my brand new It’s A New Day, 30 day coaching plan.

Sign up for my mailing list and get my Smoothie Popsicle recipe just for signing up.

Processing…
Success! You're on the list.

Disclaimerene

Move It Or Lose It!

I will be 51 this year, and I am post-menopausal, so muscle wasting, or Sarcopenia, is a serious issue for me.  Plus with CKD, and watching protein intake, Sarcopenia can be a real issue.  Watch the TedX video below, and see what I mean.

Sign up for my Mailchimp newsletter!

Processing…
Success! You're on the list.

Disclaimer

My Top 10 Reasons to Exercise

After having my second child, exercise became almost non-existent.  Though I felt we were active as a family, and as homeschoolers, my physical activity was few and far between.  After being diagnosed with CKD I knew a total lifestyle change was warranted.  Exercise always seemed like a chore, something I had to do, especially in the beginning.  Being out of shape I got tired very quickly and ran out of steam.  Now exercise is something I do every day because of the benefits to my life.  You will not see being skinny, or weight loss as part of my reasons to exercise.  I have moved past all that to be the healthiest and happiest I can be.

So, what are my top 10 reasons to exercise?

1-  To increase and improve balance.  Before I was diagnosed I was very unsteady and would sometimes fall.  No one was sure why and I was deemed clumsy.  A lot of it had to do with the toxins that had built up in my body, but some of it was due to a lack of exercise and balance training.

2-  To increase and or maintain muscle strength.  Anyone who has kidney disease knows how exhausting it can be, and muscle wasting is a huge risk especially for dialysis people.

3-  To increase and or maintain bone strength.  Another risk for kidney patients is the risk of bone fractures.  Weight-bearing exercises can play an important role in maintaining bone health.

4-  To keep my lungs healthy.  Exercising increases oxygen demand and keeps the lungs working efficiently.  Especially right now with Coronavirus and the ill effects, it has on the lungs.

5-  For heart health.  The heart is a muscle and probably the most important muscle in the body.  Exercise works your heart muscle making it stronger.

6-  To relieve stress.  Stress is sometimes called a silent killer.  It wears you down, and your body.  It causes damage that often is invisible.  Exercise is a great stress reliever and setting a time every day to exercise will help you make it a routine in your day.

7-  Sweating helps remove toxins from the body.  Now mostly it will be sodium, but if you have kidney disease sweat from exercise can help remove excess sodium.  Obviously, you have to be wise here.  Too low of a sodium level in the body can be just as dangerous as an excess.

8-  I like my body changes.  My body has changed over the last year and a half when I started exercising on a regular basis.  I am firmer, stronger, and leaner.  I am never going to be thin, but I can feel more fit and fabulous.

9-  Better sleep.  I work out in the morning, and some studies say don’t work out before bedtime.  But, I say if you can work out and go to sleep then do it, rather than not.  I sleep so much better when I have had a good exercise day.

10-  Brain health.  Just like with the heart, exercise increases blood flow and oxygenation to the brain.  This can only be a positive thing.  Exercise your brain!

Do you exercise?  Why?  Share your thoughts in the comments. Read about my new Walking Buddy Plan, newsletter subscribers can save 20% in one month.

Disclaimer

Sign up for my Mailchimp newsletter

Processing…
Success! You're on the list.

Sweating on Sunday: Full Body Stretching

OK, I am going to straight up admit it, I do not enjoy stretching.  It is slow, and boring.  However, right up there with using light weights to strength train, stretching at least once a week, is super important.  You should technically stretch, at least the muscles you worked, after every workout, for a few minutes.  This helps keep lactic acid from building up, which can cause your muscle soreness the next day to be much worse.  But, a full body stretch, helps strengthen, relax, and elongate the muscles.  If you find one with music, and the personality has a nice voice, you will be all set.  I chose the one below, because it is the one that I personally use.  It is easy, no stress on the joints, and great if you already have an injury that needs stretching to heal.  Follow her tips, and don’t push past where you should.  The object is not to be Gumby, but to slowly increase strength, and flexibility.  Have fun, and let me know if you tried it, and what you think.

If you would like to meet your stretching, and flexibility goals, use the contact form below to message me.

Disclaimer