This will be the last post in this series, but I am sure I will discuss exercise forever. This is another webinar I found on the topic and I encourage you to take an hour out of your day and watch it. I like this one even better than the first one I shared earlier this week. I think this one is laid out a little better and the information is a little better.
Pay particular attention to the definitions of sedentary, physically active, exercise, and physical fitness. I think the three latter terms are often mingled together and they mean very different things. Also, pay attention to the details that might make exercise unsafe for people with CKD.
Hello, Sunday readers! I hope your day is going well.
Yesterday, I talked about Menopause in relation to how it shifts fat deposits more to our waistlines, and can impact a lady’s chance to lose weight. I hope you watched the very good video I shared with you and read the tips I gave.
In that video, and I have talked about this before, they mention that cardio is not the healthiest exercise for women in their peri, and menopausal stages. HIIT is definitely a no-no after 50, unless you are already an established athlete. Remember, exercise, and neat are two different topics. Getting in your daily step goals is your neat. Exercise is a period of time you set aside each day, or how many days you decide to exercise, and then do that exercise. Yes, exercise can be walking, which will go towards your step count, but neat is more of an intention to move some every hour. Women in peri, and menopause should be focusing more on weight training, balance, and stretching exercises. Weight training should be done 3 to 5 days a week, with balance and stretching incorporated in. I currently do 2 days a week, I am 52 and have completed the menopause process. I need to pick up my own game, as I am still of the mindset that cardio is the way to lose some of this midsection drift.
There are lots of good reasons to build muscle, and keep bones healthy, especially to avoid Osteoporosis, Osteopenia, muscle wasting, weakness, etc.
Below, you will see 3 videos. The first one explains three exercises with weights that people over 50 should not do. Please watch it, because there are trainers, mostly younger, that say their videos are for over 50 age group, but have these exercises in them. You can also read my blog post on this topic, here. What they are saying about the shoulder exercise, is so true. I had calcific tendonitis last year, in my shoulder joint. When they say you can not lift a spoon to your mouth, they are not kidding. The pain is awful, and it takes a long time to completely heal. Just don’t do that to yourself. Bursitis, rotator cuff injuries, impingement, tendonitis, can all affect that shoulder area. The second video is truly for beginners. It is slow and teaches you the correct form. Please start out with light weights, that is 1 pound, or no weights, until you have the movements down. There is nothing wrong with using your body weight, and no hand weights. The third video, looks easy, but I can tell you it will challenge you. I always watch a new video first, before I do the video. These videos are a great place to start if you have no idea where to start. You can get light dumbbells on Amazon, or pick them up at Walmart. Remember, if you can not do 10 reps with whatever weight you choose to start with, with good form, control, and swinging for momentum, then your weights are too heavy for where you are at.
Let me know in the comments where you are in your menopause journey. Are you lifting weights to lose weight, improve balance, build or retain muscle, or for bone health?
I am going to set an intention for this week to 3 days of weight training, using the videos below.
My disclaimer is short and sweet. None of the information on this blog is intended to be medical or nutritional advice. It is for informational purposes only and to spark a conversation.
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Be sure to read the whole post to learn what I have eaten today for my meatless challenge, and how I am feeling about it. In the 90s when I was very fit, long before children lol, one of my favorite toning videos was Buns of Steel. I had super muscular and nice legs. It is a brutal workout. I used to own the videos, but I guess over the years I weeded them all out because I can’t find them in my stash. The video below is the beginner version of the Buns of Steel, If you want your buns, and legs in shape these original videos are the way to go. However, I found a video from Popsugar, and tried it yesterday. Yall I can hardly walk today. It is tough and your muscles will definitely take notice. It is aimed at just thighs, no buns, and triceps. I only did half of it, but my goal will be to work up to the whole video. It is short and intense.
Yesterday, if you read my post, then you know I am going meatless for a week. I can tell you after only one day I woke up starving and with a headache. I am concerned about the amount of Phosphorus I may be consuming in relation to my kidney disease. I am posting a link that talks about Phosphorus in foods. This particular website says adults should get 700mg of Phosphorus. That is way less than the 900 mg I had previously read. That is very easy to reach and go over on a meatless diet. While meat does have Phosphorus parboiling it decreases it a lot. If you are a processed food eater, or convenience meals, that type of Phosphorus is 100% absorbed by the body. Just a few things to keep in mind. It is worth reading if you have kidney disease. I am not telling you not to consume Phosphorus. I am saying you should pay attention to it. Yesterday, I took a half of a multi vitamin. Today, I won’t, but I will take a Vitamin B12.
I do not typically eat breakfast, but I do eat a brunch type meal to combine breakfast and lunch. I always have coffee with creamer. I guess that could be breakfast, lol. I had leftover baked potatoes. I had a bunch of potatoes that I froze from my Misfits box. So, I put them all in the Instapot. Not technically baked, but that is what I call them. A baked potato has 59 mg of Phosphorus. I also had some mushrooms left over and pearl onions. This was really delicious my husband loved it. My mushrooms were from a jar so I rinse them before cooking to decrease the sodium. I had 1/4 cup of mushrooms for 26 mg of Phosphorus. The pearl onions had 7 mg of Phosphorus. I ate 10 green grapes that has 10 mg of Phosphorus. Then I added 2 fried eggs on top which has 200 mg of Phosphorus for 2 eggs. That is about 300 mg of Phosphorus just in this meal alone. These are estimates because it isn’t easy to get accurate data. I used Eat This Much website.
Updated 4/4/2021: I am no doing 12,500 steps every day with ease. I now am working towards building up to 1.5 mile run in 15 minutes. If you follow this blog, then you know my ultimate step goal is 12,500 steps per day. I was at 9,500 per day and just increased to 10,000 per day. That is 5 miles walking every single day. I do take off one day a week, most weeks, sometimes two. How do I get that many steps in a day?
1- I make sure I walk at least 250 steps every hour. My back yard is exactly 100 steps around the area. I walk that 3 times every hour, sometimes more if it isn’t so hot out.
2- When I work out of the home it is very easy to walk 250 plus steps per hour. Matter of fact when I work I average 14-16,000 steps per day,
3- Purchase a good wrist fitness tracker. I have a Fitbit. I was using Samsung app, but it was not consistent enough because I always had to have my phone on me. That was unfeasible for me. In the near future, I will be getting a waterproof Fitbit for when I am in the pool. For now, I have to estimate how many steps I am taking in the pool when I do water aerobics.
5- I walk every morning, at least a mile, before doing my regular exercise routine.
Some other tips that help: take the stairs, park farther away from any businesses you visit, walk in the morning, and evening, remember to get up and walk at work if you have a desk job. Turn on music at home when cleaning, washing dishes, or folding laundry. I can get in at least 1200 extra steps doing this for a 15-minute cleaning session, just by marching in place. Same with cooking dinner.
Don’t get discouraged. I got my Fitbit in February and started at 6,000 steps per day. That seemed like a lot, except for when I was working, and impossible. It is not impossible, and it will just become a habit after a while.
I just finished my Reiki training, level 2. I am undecided about the Master level class. I will be practicing and once I have reached at least 200 hours I will make Reiki an option for customers. I will do a later post on that.
Living Life With CKD 