What physical activity can I do?

You can do physical activity at any time. It is just about finding the right exerecise for you.

During dialysis

Resistance exercise: This exercise program is designed to improve muscle strength for people on dialysis. It uses resistance bands. Talk to your dialysis team before trying this program.

• Watch the Video

Try some simple exercises

Exercising daily can be overwhelming. Try some simple activities at home or while you are “out and about” to get you into the habit.

Brisk walking, swimming, jogging and cycling are ideals ways to be physically active – and so are many day-to-day activities:

• Gardening for just 15 minutes is roughly the same as walking 1,200 steps

• Housework counts as exercise

• Take a walk around the dialysis centre building before going inside

• If possible walk to the shops or park your car a little further from the shops

• Walk down every aisle of the supermarket when you go shopping

• Walk around while making phone calls

• Get off the bus one stop earlier

• Take the stairs instead of the lift/elevator

If you have restricted mobility, there are many exercises that can be done from a chair including:

• Alternate leg raise

• Raising your arms in front of you and out to the sides while holding a small bottle of water or a baked bean can in each hand

• Deep breathing exercises

Press on the following links for some other suggestions:

• If you want to loosen your muscles and improve your flexibility, try these exercises such as stretching your neck.

• These strength exercises can help make you stronger and reduce blood pressure (you can use filled water bottles instead of weights).

• If you want to improve your balance and co-ordination, try these exercises.

• Try these sitting exercises you can do without leaving your chair.

Do you feel up for a challenge? Try these 10-minute workouts.

Physical activity with other people

It is always easier to start exercising when you have other people to support you.

Here are a few options to get started:

• Find a buddy: Ask your friends, family and other dialysis patients to join you.

• Classes: Group activities can be a great way to start exercising. Most local gyms offer a range of classes in addition to stationary equipment.

• Coaching: The NSW Government offers a free coaching service to support you as you get healthy. Try the Standard Coaching Program here.

Warm up and cool down

Warming up helps prepare your for body for physical activity, prevent muscle strain, may help reduce muscle soreness and lessen your risk of injury.

Whatever form of exercise you choose, always remember to warm up and cool down.

• To warm up for a brisk walk, walk slowly for 5  to 10 minutes

• To warm up for swimming, swim slowly at first and then pick up the tempo as you’re able

• To cool down after a brisk walk, walk slowly for 5 to 10 minutes.

• To cool down after swimming, swim laps leisurely for 5 to 10 minutes.

If stretching exercise are part of your workout routine, it’s best to do them after the warm-up or cool-down phase, when your muscles are already warm.

After exercising, it is normal to feel some muscle soreness and this may last up 48 hours. However, if you feel severe chest pain, pressure or tightness spreading to your neck, jaw or back you should call 000 immediately. Review the section on ‘When should I stop exercise’ to check if you should call your doctor or 000 immediately.

Track your progress

It can be hard to stay motivated. A log book can help you set goals and track your progress. You can flip through your log book to see how much work you have already done. It can also help you figure out what worked for you and what didn’t.

You can use this simple template as a guide: