Don't "Fall" Behind! Staying Active This Fall

We often stress the importance of holistic health and wellness; however, this can be harder to maintain as we approach the colder, autumn and winter seasons. One area of health that Americans need to improve in is exercise. The CDC reports that only about half of US adults meet the recommended physical activity guidelines – this rate drops to its lowest in December. To counteract this trend, we’re getting ahead and introducing ways you can sustain your activity levels throughout winter.

Physical Activity and Its Impact on Your Kidneys

Physical activity is great for your overall health, but it impacts your kidneys more than you may realize. Consistent exercise helps regulate blood sugar and BMI (Body Mass Index) which, in turn, prevents hypertension and diabetes.

Additionally, the physiological effects of exercise aid in blood flow throughout the body, metabolizing the food we consume so we can better maintain our weight. Weight management is key in staving off obesity and other co-morbidities that affect kidney health.

Exercises That Are Beneficial For Kidney Health

Regardless of your kidney/renal function stage, you can and should move! When selecting beginner-friendly workouts, low-impact routines are a great start. The US Preventive Service Task Force advises individuals to engage in 150 minutes, or 2.5 hours, of moderate physical activity each week. Our favorite low-impact exercises include yoga, pilates, walking, and pickleball. 

You don’t need to stray away from high-intensity exercises, however. While vigorous activity can strengthen the heart muscle, it’s important to not push yourself to pain or dizziness. A combination of HIIT (High-Intensity Interval Training) and low-impact workouts provide a good challenge while minimizing the strain on your body – for example, incorporating aerobic exercises with moderate-level cardio.

The plus side of these activities is that they can easily be done indoors or outdoors. As the months grow colder, consider creating a small space to exercise in your home or attending your local recreation center. There are countless ways to be active, so don’t shy away from new things! Any activity at all is wonderful for your heart and kidneys.

Practical Tips and Staying Consistent

Though activity is vital to sustaining a long, healthy life, it is also important to evaluate yourself for strain. If you experience uncharacteristic pain while exercising, try seeing your primary care provider for advice and focus on activities that can mitigate this pain. For instance, if you find that walking hurts your knees, consider chair exercises or yoga. It’s all about self-monitoring, so be sure to listen to your body’s signs.

Once you begin integrating more physical activity into your lifestyle, a great way to stay committed is to do it with someone! Take exercise as an opportunity to connect with friends and family. By making your workouts community-based, you can boost your motivation and be held accountable for meeting your weekly goals. 

Upcoming Event: The NKF Kidney Walk

Looking for an occasion to get active while embracing the kidney-strong community? This month, the National Kidney Foundation is hosting its annual Kidney Walk in the Twin Cities! Not only is this event a wonderful opportunity to get out in the community and be active, but it also spreads awareness and helps fund innovations in kidney disease research, advocacy, and transplantation.

The 2024 Twin Cities Kidney Walk will be taking place on Saturday, October 12th at Allianz Field. You can register today by visiting the National Kidney Foundation’s Website and putting your name down. We hope to see you there!