10 Do's and Don'ts for exercising with kidney disease.

This information is taken from the National Kidney Foundation's website and is some excellent information to keep in mind for exercising with kidney disease.

1. DO head outside to enjoy the weather and the fresh air! Just be mindful of the time of day that you exercise so that you're able to enjoy the moderate temperatures and not overheat or be too cold. Explore local parks and trails, and go for a brisk walk or bike ride. Strive for 30 minutes of physical activity five times a week.

2. DON'T forget to drink water. In the summer heat, it can be easier to remember to stay hydrated but don't forget that even in the cooler weather, your body still needs ample fluid, so be sure to sip H2O!

3. DO team up with friends, family or colleagues to help you reach your fitness goals. People are more likely to stick with an exercise routine when others help hold them accountable. Not sure where to start? Access one of our walking programs to help you get started. To keep you engaged, pair up with co-workers and form a walking club during lunch. Meet a friend in the morning or evening to go for a walk. It's a win-win for everyone!

   

4. DON'T get discouraged. Change takes time. Losing weight, changes in health numbers, or feeling stronger and establishing healthy habits takes time. Don't give up if you don't see immediate results. Instead, focus on the fitness progress you're making. For example, maybe you started out feeling winded after walking a mile, but now you're able to easily walk for a mile and a half. That's a 50% improvement, so don't discount it even if it hasn't yet translated to obvious changes. Keep making headway because you're well on your way to a healthier you!

5. DO think outside the gym. Physical activity can take the shape of gardening, raking leaves in the yard, or pumpkin or apple picking. Exercise programs do not have to be an elaborate program done in a fancy gym. Try monitoring your steps with a pedometer. Also, just because you're having fun, doesn't mean it doesn't count as exercise. In fact, you're more likely to keep it up if fitness doesn't feel like a chore.

6. DON'T just assume you'll find time to exercise; make time! Intent is a great first step, but take a leap and allocate specific times for physical activity. If you schedule exercise time in your calendar – as you would any other meeting or appointment – you're more likely to follow through with it.

7. DO remember that small lifestyle modifications make a difference in establishing healthy habits. Simple changes like taking the stairs instead of the elevator or escalator and parking your car further from the store when running errands all add up. Are there days when you don't have a lot of time to incorporate physical activity? It's not all or nothing, so instead of skipping your workouts altogether, do what you can. Even walking for 10 minutes, three times a day can make a difference.

8. DON'T overlook the impact of a healthy diet on your exercise routine. If you amp up your physical activity but consume even more calories, you could end up gaining, rather than losing weight – so be mindful of the eating choices that you're making. Pay attention to where you are getting your calories from. A healthy diet that contains mostly vegetables and fruits, whole grains, lean proteins and low-fat dairy products. Limit sodium and sugar-sweetened foods and drinks.

   

9. DO track your progress. Keep a journal or calendar and log your physical activity. Online savvy? There are many free web and mobile apps that make tracking your exercise routines very easy. As you hit your fitness goals and milestones, reward yourself (just don't sabotage your progress with food-based rewards)!

10. DON'T underestimate the power of multitasking. When watching football or your favorite TV shows, do crunches, planks or jumping jacks. Even just pacing in your living room during commercials decreases your “sitting time” which has been shown to increase one's risk of developing kidney disease. Attending your kids' sports practices or games? Instead of lounging in the lawn chair and chatting with the other parents, ask them to walk up and down the sideline with you. You'll be able to chat, watch and exercise all at the same time!

In general, staying active and getting your calories from actual food and not processed products makes a significant impact on your overall health.