lifestyle choices
Exercise and healthy movement
The ideal goal for a healthy body is to get some kind of movement in every day of your life.9
In general, an adult should do at least 150 minutes of moderate intensity exercise a week (e.g. brisk walking, water aerobics, riding a bike, dancing, tennis), evenly spread ideally over 4-5 days. Moderate activity will raise your heart rate, and make you breathe faster and feel warmer.9
If you are able to manage vigorous exercise (e.g. running, swimming, riding a bike fast or on hills, walking up the stairs, sports, skipping, aerobics), you need to try to do so for at least 75 minutes per week, evenly spread over 4-5 days.9
Also consider adding some exercises to strengthen muscle groups, such as yoga, Pilates, tai chi, lifting weights, using resistance bands, body-weight exercises (push-ups, sit-ups).9
Keep in mind that exercise is not necessarily an individual activity. Join a group of peers, and exercise can offer opportunities for socialisation and networking.2
Keep in mind that exercise is not necessarily an individual activity. Join a group of peers, and exercise can offer opportunities for socialisation and networking.2
Special exercise consideration in Heart Failure 10
- Never exercise when you are feeling unwell with a cold, tummy bug or are taking antibiotics.
- Ensure you warmup and cool down after exercising to help your heart adapt to the changes.
- Keep track of your heart rate – your healthcare team will advise what your ideal heart rate should be.
- When exercising, you should be slightly out of breath. If you feel yourself gasping or short of breath, you need to slow down.
Special exercise consideration in Kidney Disease 11
- If you started exercising for the first time, start slowly and work up to a pace that you are comfortable with each day.
- Listen to your body – if you feel any of the following, stop exercising and consider getting medical advice:
- Muscle cramps or joint pain
- Nausea or vomiting
- Pain in the upper part of your body including your face and jaw
- Problems seeing, speaking, or trouble swallowing
- Shortness of breath that is not normal
- Sudden headache, dizziness, or a feeling of light-headedness
- Sudden weakness in your arms or legs
Special exercise consideration in Diabetes
- Exercise lowers your blood glucose levels. You may need to eat something before exercising, or use a smaller dose of insulin, depending on your individual needs. Always discuss what action is best with your healthcare team.8
- If you overweight or obese, it is recommended to exercise for 225-420 minutes per week in order to lose 5-7.5 kg. You can reduce this time to 150-250 minutes per week to maintain your weight.8
