Physical activity for young people
Having kidney disease can make you feel tired, however it is important to try to be as active as possible to try to keep yourself healthy.
Research has shown that young people with kidney disease may not get enough exercise. Being more active can be fun and make you feel better, stronger and healthier.
Don't forget your core
Standing ab crunches – squeezing your stomach muscles while you stand.
Planks – holding your body in “push up” position for as long as you can – try to gradually do this for longer each time to build strength. You can do this on your knees if needed.
Move your waist and hips around in circles, focusing on using your stomach.
Tip: Activity is often more fun when you do it with family or friends. You can encourage each other and set challenges. Even little things like helping around the house and garden will help you to become more active.
Working your heart
Cardiovascular exercise (sometimes referred to as “cardio”) keeps the heart and lungs strong.
Consider:
- Walking or jogging with a friend.
- Playing sports or games with friends
- Skipping, trampolining, using a spacehopper, rollerskating, riding your bike, walking a dog
- Play computer games which encourage activity e.g. dancing games
- Dance to music - let loose!
- Use your local leisure centre to try swimming, climbing or classes designed for young people.
Exercise is great for general wellbeing
Doing a variety of different types of exercises is important to keep your muscles and bones strong and it helps to keep your heart and lungs healthy.
Exercise does not have to mean joining a gym or going to exercise classes.
You can exercise through many fun activities:
- Tug of war with friends
- Going for a walk
- Running with friends
- Trying Yoga
- Dancing to your favourite songs
- Setting up an obstacle course and seeing if you can complete it
- Activities with pets and other animals can also be great fun e.g. walk the dog, try horse riding.
Be flexible
The best physical activity plans include strength, cardio, and stretching/flexibility. Cardio-based activity burns energy and fat. Strength-based activities help you burn energy more effectively and stretching can help with flexibility and relaxation.
Simple activities can be effective:
Yoga – the deep breathing can really be relaxing!
Touch (or get close to) your toes, bending from the waist.
Push your foot against the wall with your heel on the floor to stretch out your calves.
Stretch your arms up above your head, pull your arms back like a cactus.
Butterfly your legs or move them into a straddle stretch.
Remember to check with your medical team before trying any new sport or exercise.
