Did you know that obesity places you at increased risk for kidney disease? It directly causes diabetes and high blood pressure, two of the leading causes of kidney disease. Indirectly, carrying extra weight forces the kidneys to work harder to filter the toxins and wastes from the body which can ultimately damage the kidneys’ filters. With so many reasons to lose weight, why wait until January to start on a health-kick or launch a new fitness routine? This season, protect your kidneys with10 Fall Fitness Do’s and Don’ts from the National Kidney Foundation.
1. 1. DO head outside to enjoy the fall weather and moderate temperatures that autumn brings. Explore local parks and trails, and go for a brisk walk or bike ride. Strive for 30 min of physical activity 5X a week.
2. 2 .DON’T forget to drink water, even in the cooler weather, your body still needs ample fluid, so be sure to sip H2O!
3. 3. DO team up with friends, family or colleagues to help you reach your fitness goals. Get others to help hold you accountable. Form a walking club during lunch.
4. 4. DON’T get discouraged. Losing weight 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.
5. 5. DO think outside the gym. Physical activity can take the shape of gardening, raking leaves in the yard, or pumpkin or apple picking. Try monitoring your steps with a pedometer. You’re more likely to keep it up if fitness doesn’t feel like a chore.
6. 6. DON’T just assume you’ll find time to exercise; make time! Allocate specific times for physical activity. Schedule exercise time in your calendar – as you would any other meeting or appointment.
7. 7. DO remember that small lifestyle modifications make a difference in establishing healthy habits. Ie: taking the stairs instead of the elevator, parking your car further from the store when running errands, do what you can. Walking for 10 min, 3x a day can make a difference.
8. 8. DON’T overlook the impact of a healthy diet on your exercise routine. Follow 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. 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.
1010. DON’T underestimate the power of multitasking. When watching football or your favorite fall TV shows, do crunches, planks or jumping jacks. All activities count. Good luck.