15 min Workout to REPAIR the KIDNEYS
In this video: the best 15 minute home workout TO REPAIR YOUR KIDNEYS!
There are 5 Very, very easy exercises that will help you lower your creatinine levels FAST!
AND you can do this workout at home, without any equipment even right now!
This is Katherine from 00kidney, welcome to our journey together to a better kidney health!
there’s only one thing that can improve your kidney health more than eating healthy: an active lifestyle!
So let’s start immediately
this is a workout anyone can do.
It’s a very easy routine, you can do this in your living room or wherever you’re comfortable.
What we’re going to do is 40 seconds of exercise followed by 20 seconds of rest.
There’s going to be 5 moves in total repeated 3 times.
It’s really easy, just follow me.
Watch on Youtube
1
First exercise, High knees
just march on the spot, the higher the knees, the more challenging it will be.
3… 2… 1… and start
So don’t worry if you can’t get your knees really high, do what you feel comfortable doing, ok?
If you feel this is not enough, try going a little bit higher, a little bit faster.
This will also tone up your legs and help you lose belly fat
Ok guys, this is a very easy routine anyone can do daily. This works for seniors, for people with high blood pressure and for people with limited mobility.
Anyone can do this.
But remember to talk to your doctor before starting a new training program if you have kidney disease, heart disease or other conditions, alright?
3… 2… 1 and relax
Ok, 20 seconds of rest now.
Ok guys, Our aim here is to raise your heart rate a little bit.
Nothing more. Yes, that’s all it takes, to improve your kidney function.
Next exercise
2
Elbow to knee
So let’s put the hands on your head
3… 2… 1… and start
And go to the opposite knee
Crunch down a little bit
If you can’t get your knee that high, don’t worry, that’s ok to.
This exercise is great both for mobility and for your heart.
Crunch down a little bit
And go to the opposite knee
This exercise improves strength and flexibility,
it can also help improve balance and coordination,
This is a total body move
So if you have problems touching elbow and knee the first time you’re doing this
Don’t worry
Just do your best
Your mobility and flexibility will improve over time
3… 2… 1 and relax
Ok, 20 seconds of rest now.
Just make sure to breathe
Keep it up just
Ok I’m really feeling this on my arms and shoulder
3
Next exercise, the shallow squat
3… 2… 1… and start
You don’t really have to go right down, it’s more a half squat.
Down and up
Just move your arms and your body
Down
And
Up
This exercise is great to tone up your legs and to stretch your arms and your back
But it’s also great if you have diabetes
You know Muscles become more sensitive to insulin with exercise,
people can reverse insulin resistance with an active, healthy lifestyle
Again, move at speed you’re more comfortable with
You can do it slowly and controlled
Or you can do fast fast fast if you’re already in shape.
3… 2… 1 and relax
Ok I love this
4
Ok, now a tough one
So do your best
We’re doing the good morning
Start with your feet shoulder-width apart
Hands on your head
3… 2… 1… and start
little bend in my knee
I’m gonna kick those hips back
I’ll bend over and keep my back straight
Down
and then hips forward
so up again
remember to keep your legs a little bit bent and your back straight!
This is great for your back and legs
And also, exercising will really help with the immune system! Really great, especially right now!
Also great for your posture!
3… 2… 1 and relax
You know, I’ve teamed up with a personal trainer here in Italy
who’s specialized in cardio training
to create the perfect workout for you guys!
Next exercise is going to help us stretch a little bit
So let’s start with our legs wide apart
And our arms up
3… 2… 1… and start
5
We’re going to try and touch our toe
Left and right
Alright
If you can’t touch your toe
Just go for the knee, alright?
Don’t overdo this
You can just go for the knee if you want
But the aim, if you can
Is to touch the toe
So up
touch the toe
Get a nice stretch
Remember, it doesn’t have to be hard
Ok, 3… 2… 1…
And relax!
This is also going to make you feel a lot better really fast
I can guarantee this
Exercising has tremendous results on your mood
You’ll feel more energized
Next one
High knees
6
just march on the spot, alright
the higher the knees, the more challenging it will be.
This is great for your legs!
And, if you want you can use some light weights…
You see
One and two, one and two…
Even water bottles, if you want
One and two, one and two…
It’s not necessary, it’s optional, if you want to make things more challenging
Ok, 3… 2… 1…
And relax!
Weights are NOT necessary, but they’re a great way to make the blood run a little faster
and to remove some cholesterol from the arteries.
Yes, exercising will bring your cholesterol levels down faster than anything
Next exercise
7
Elbow to knee
Ok, 3… 2… 1…
So let’s put the hands on your head
And go to the opposite knee
Crunch down a little bit
Like we did before!
Again, if you can’t touch your knee, don’t worry, next time will be better.
Because exercising is not all about burning calories
or losing weight
exercising is all about feeling better!
Feeling energized and happy
And remember that this is the best thing you can do for your kidneys ever
Ok, 3… 2… 1…
And relax!
take your breath
Ok guys, I can’t stress how important is to exercise regularly.
Next exercise, the shallow squat
8
Ok, 3… 2… 1… start
Great for your legs, your back, and your delts
Especially if you add some light weights
Up … and … down
Just don’t overdo it!
Remember that slow and steady wins the race!
Up … and … down
Up … and … down
exercising is maybe the single most important step in protecting the health of your kidneys, you know?
Ok, 3… 2… 1…
And relax!
Aren’t you feeling better already?
Ok, catch your breath
Drink some water
9
Time for some good morning!
Ok, 3… 2… 1… start
Start with your feet shoulder-width apart
Hand on your head
little bend in my knee I’m go down with my torso
just keep the back straight
bend over and
then hips forward
again
remember to keep your legs a little bit bent and your back straight!
This is really great for your back and legs
Ok, 3… 2… 1…
And relax!
We’re almost done
Catch your breath
And let me know in comment section if you like this workout!
10
Next exercise, let’s touch our toe
Ok, this exercise is going to help us stretch a little bit
So let’s start with our legs apart
And our arms up
We’re going to try and touch our toe
Alright
So up
And touch the toe
Left
And
Right
If you can’t touch your toe
Just go for the knee
Don’t overdo this
Get a nice stretch
Remember, it doesn’t have to be hard
Ok, 3… 2… 1…
And relax!
20 seconds
11
High knees
just march on the spot
maybe a little bit faster this time?
3… 2… 1… and start
the higher the knees, the more challenging it will be.
If you have a fitness tracker, right now it’s a great time to use it
So you can see how much your heart is pumping faster
Wow mine is at 120
One and two
One and two
Ok, 3… 2… 1…
And relax!
We’re almost there!
You should be starting to sweat right now!
Next exercise
12
Elbow to knee
So let’s put the hands on your head
3… 2… 1… and start
go to the opposite knee
Crunch down a little bit
This exercise is really great for your mobility
Again If you can’t get your knee that high, don’t worry, that’s ok to.
Crunch down a little bit
And go to the opposite knee
Left and right
Left and right
Ok, 3… 2… 1…
And relax!
Wow
I’m really starting to enjoy this!
Maybe we should do it every week?
Next exercise, the shallow squat
13
Ok, 3… 2… 1… start
Start with your feet shoulder-width apart
And squat
You don’t really have to go right down, it’s more a half squat.
Down and up
Just move your arms and your body
Down
And
Up
Really great for the legs
Ok, 3… 2… 1…
And relax!
Almost done
Good morning now!
feet shoulder-width apart
14
Ok, 3… 2… 1… start
Hand on your head
little bend in my knee
I’ll go down with my torso
just keep the back straight
bend over and
then hips forward
This exercise can even prevent lower back pain
it will make your muscles stronger and protect the spine
again
remember to keep your legs a little bit bent and your back straight!
Down
up
Ok, 3… 2… 1…
And relax!
We’ve already burned 65 calories according to my fitness tracker!
Great!
Ok, last one, let’s touch our toe
15
Ok, 3… 2… 1… start
legs apart
And our arms up
We’re going to touch our toe
Alright
So up
And touch the toe
Left
And
Right
Get a nice stretch
A great way to finish our workout
If you can’t touch your toe
Just go for the knee
Left and
right
Ok, 3… 2… 1…
And done
Wow!
Ok guys!
listen
I really want to say that if you have done this workout right now,
You deserve to feel better about yourself!
It’s not easy, especially if you’re not used to exercise regularly,
But it’s really great for your heart, for your blood pressure and for your kidneys!
So congratulations!
and, let me know in comment section if you liked this video and if you think that this routine was too easy for you or maybe to hard … let me know what you think!
And most of all, let me know if you want to see more video like this one!
and, remember, everything you do adds up
you only need to move a little bit every day
to help your kidneys improve!
You can go for a walk tomorrow
You can take the stairs instead of the elevator
It will also help you lose weight, it will help you look better and it will help you FEEL better.
And you will really know that you are doing something good for the health of your kidneys.
but you don’t need to become a gym buff by tomorrow, ok?
even walking for 30 minutes a day is a good way to exercise.
just take it easy, start gradually, and let me know if you want to see more workouts here on 00kidney
And just try to do this consistently over time, week after week.
Exercise is always good for you; it’s just a matter of making it a priority and a habit in your daily life.
And by the way guys, a new top 5 is coming next Tuesday
It’s about foods to make your body more alkaline and your kidneys healthier
So if you don’t want to miss it
Subscribe and set the notification bell to all!
In the meantime, keep taking good care of your kidneys and be good to yourself.
This is all for today, thank you for watching!
About the Author
Katherine My name is Katherine and I've been working with people suffering from kidney disease and other kidney issues for almost 10 years now. If there's one thing I learned is that you should never give up!
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