When I heard that Olivia Newton-John had passed away, her hit song “Let’s Get Physical” from the ‘80’s was immediately stuck in my head for days as I recalled her music video for that song with tube socks, headbands, and leg warmers.  In honor of Ms. Newton-John, I want to talk to you about exercise!

There are many great reasons to exercise regularly, the most important of which is that it is good for your health – even for dialysis patients.  A consistent exercise regimen, tailored to your specific needs and abilities, can improve heart health, strengthen muscles and bones, improve flexibility and balance, and improve mental health and your sense of well-being.  Not only does exercise release endorphins – chemicals in your brain that make you feel good– the sense of accomplishment associated with achieving an exercise goal can be hugely uplifting.  We want you to LIVE and THRIVE despite your disease, and exercise can help you do that.    

• Talk to your doctor – Please consult with your doctor before initiating an exercise regimen so that you can make out a plan that will be safe based on your needs and abilities.
• The More You Sit, The More You Sit – If all you train your body to handle is to sit, that is all you will be able to do – even walking to the bathroom becomes difficult. If, on the other hand, you train your joints, muscles, heart, and lungs to handle a little stress regularly, you will be able to do so much more for so much longer in your life.
• Start Low and Go Slow – no one is asking you to be a marathon runner, nor can anyone be a marathon runner on day 1. If you have never exercised before, start with just 10 minutes per day, and set a long-term goal of exercising for a minimum of 30 minutes 3-4 times per week. 
• The Hardest Part is Showing Up and Getting Started – Forcing yourself to get started is really the hardest part. On days when you “just don’t feel like it,” if you make yourself exercise anyway, you may discover that you feel better having made yourself do it.  (If you feel unwell, that is a different story – talk to your doctor).
• Find an Exercise Buddy – Exercising with a friend or loved one can make it much more enjoyable. Having someone relying on you to show up and holding that someone accountable often leads to more success and consistency
• It doesn’t have to be expensive – If you so choose, you can spend a fortune on gym memberships and exercise equipment, but it is not necessary. Many exercises can be done in and around your home.
• Take Care of your Feet – Make sure, especially if you have diabetes, that you are wearing supportive, well-fitted shoes and appropriate socks. Avoid blisters and sores to the best of your ability and consult with your doctor if you have problems. 

I have had many patients tell me that they can’t exercise – and in some cases, a person’s particular health condition can be very limiting in terms of what he or she can do.  But no one is asking you to be a runner (although if you’re willing and able, I’ll join you!).  There are MANY ways to exercise that don’t even involve walking.  There are three big categories of exercise and I will detail some creative examples of how they can be accomplished below:

1. Cardiovascular Exercise – again, please consult with your doctor before starting an exercise program. Your goal here is to work up to and maintain a regimen of 30+ minutes 3-4 times per week.
   • Water aerobics or swimming
   • Walking – around your neighborhood or just around your home
   • Chair aerobics – It’s a thing! You can do it!  There are TONS of FREE videos available on YouTube and they look so fun, I might start doing them! 
   • Dancing, Zumba, Jazzercise, even versions of these in a chair
   • Stationary bike, stairmaster, elliptical – you can go to a gym, or you can often purchase these used for a low price. My wife’s father bought an exercise bike at a consignment store for $4.50. 
2. Strength Training – you can use an expensive machine or dumbbell set if you choose. But, I’ll say it again – there are TONS of FREE videos online for this.  Try searching for “strength training for seniors” for example, or “strength training no equipment,” or “strength training for beginners.”    
3. Stretching and Mobility – Maintaining flexibility can really help prolong your ability to thrive.
   • No “bouncing.” A gentle but firm consistent stretch on a muscle for 15-30 seconds is great. 
   • Yoga – some people would just say “I’m never doing that” (and I used to be one of them) – but believe me, the people that do yoga regularly really feel better overall.
   • One last time – there are TONS of FREE vidoes online – look up “chair yoga,” “yoga for beginners,” and “yoga for seniors.” If you don’t want to be involved with something called “Yoga,” substitute the word “stretching.” 

So, in honor of the late great Olivia Newton-John, put on your tube socks and headbands and Get Physical!