Easy 15min Workout for Kidney Health
Hello, Katherine from 00kidney here!
Welcome to this new workout video!
And if you’re here, it’s because you know exercising regularly is the best thing you can do!
to lower your blood pressure,
to improve your blood sugar levels,
to improve your heart health and
to help your kidneys!
This is why I’ve teamed up with a personal trainer to create this very easy workout program!
So let’s start immediately! I’m already warming up, you can do the same!
https://www.youtube.com/watch?v=WJLKkcsanD4
Ok guys, fiuu!
Oh, let me sit, where’s my ball?
Oh, here we go!
Another workout done, another step in the right direction!
So congratulations!
Now let’s wait for that endorphin rush to come!
Isn’t the best feeling in the world – knowing that you did something really good for your health!
For the health of your kidney too and that it was also funny!
And believe me when I say that exercising, coupled with a healthy diet, is the only thing that really works!
So it’s really great that you guys took the time to do this with me today!
Remember that it’s never too late to start caring for your own health!
This full body aerobic workout is really great to keep the whole cardiovascular system in shape!
And as usual let me know if this pace is right for you or if you think my workouts are too heavy or maybe too easy!
Let me know in comment section!
I’m also planning to a workout you can do while sitting on a chair, very useful especially for seniors and for people with limited mobility.
So don’t forget to subscribe if you want to see more coming!
TRANSCRIPT:
this is a workout anyone can do: You don’t need any equipment!
And this also gonna be knee-friendly, no jumping or other impact exercises involved.
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.
This is a 15 minutes full body workout to lower your creatinine levels!
And you can use a couple of small water bottles if this workout is too easy for you!
but you can also do it without bottles!
It’s really easy, just follow me.
Ready?
1 so, let’s start with some step jacks!
This is an easy one, just step laterally and raise your arms above your head!
In 3 2 1
We can start slowly with this one
It will also help us warm up a little bit.
Left and right
Left and right
Remember to talk to your doctor before starting a
new training program if you have kidney disease heart disease
or other conditions all right? This is very important.
Left and right
Ok stop! There are 20 seconds of rest now!
2 Next exercise is another easy one, the staggered chest press.
right leg forward, hands up, press forward with the left hand while pointing with the thumb
In 3 2 1
press forward while pointing with the thumb
and then we’re going to pull back
it’s very similar to a punch
so press and back again
QUANDO SEGNA 20
time to change stance
left leg forward, let’s press with the right hand
forward and back
if this feels too easy, try going a little bit faster or using the bottles!
annnd done, rest now!
3 Next exercise is the Standing knee lift
From a standing position, raise your arms and then lower them to touch your knee.
Let’s start in 3 2 1
Left leg
Right leg
This is great for your delts, your legs and your back too! Remember to extend your back all the way up when you raise your arms!
Now, if this is too hard, just raise your knee while standing. Rest your harms and raise your knee.
Remember that exercising regularly is the only thing in the world that can make
your blood pressure go down even when pills can’t
imagine how happy your heart and kidneys will be!
Left leg
Right leg
And done! 20 seconds of rest.
make sure you’ve got some water with you
I would be very surprised if you didn’t
need it at some point today
4 Next exercise, the shallow squat
Start with your legs shoulder apart
And we go up with our body and arms
And down
Very easy
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
Again, move at speed you’re more comfortable with
Remember that slow and steady wins the race!
3… 2… 1 and relax
Ok, catch your breath now, here comes a hard one.
5 Side lunges now!
Abs nice and tide, arms on your hips, and lunge to the side!
You see
Ok, in 3 2 1 go
This exercise targets the abs, core, and posture
This is going to help us increase strength and flexibility!
Notice the other leg is straight. I’m just using my quads, my hamstrings and my glutes here!
And back
And the other side
Remember to only go down as much as you feel comfortable with!
You don’t have to go all the way down if you don’t feel like
and you don’t have to do the whole 40 seconds if you can’t
But this kind of full body workout is really the best way to get the heart pumping a little bit faster
3… 2… 1 and relax
6 Ok, next one, from the beginning, step jacks.
From a standing position, step laterally and raise your arms above your head.
This time I’m gonna use some water bottles as weights. This is optional, alright?
It’s a way to make this workout a little bit more intense.
Ok, in 3 2 1 go
Left and right
Left and right
With the bottles this one will also target your delts!
And I’m starting to feel the blood going round a little bit faster!
Do you know that exercising is the fastest way to lower bad cholesterol levels?
Imagine your blood carrying out all that cholesterol right now!
Left and right
Ok, stop, 20 seconds.
Time to grab a water bottle if you already haven’t!
Staying hydrated is a great way to improve your kidney health!
7 Next exercise the staggered chest press.
right leg forward, hands up, press forward with the left hand while pointing with the thumb
In 3 2 1
press forward while pointing with the thumb
and then we’re going to pull back
this time I’m using the bottles and
I can feel this one on my shoulders too!
so press and back again
time to change stance
left leg forward, let’s press with the right hand
forward and back
annnd done, rest now!
8 Next exercise is the Standing knee lift
From a standing position, raise your arms and then lower them to touch your knee.
Let’s start in 3 2 1
Left leg
Right leg
This one is going to make the heart go a little faster!
But this is great for your delts, your legs and your back too!
Remember to extend your back all the way up when you raise your arms!
Left leg
Right leg
Don’t worry if you’re going slow, remember work at your own pace!
it doesn’t matter how slow you’re moving you’re still lapping everybody that’s sitting on the couch
annnd done, rest now!
9 Next exercise, the shallow squat
Start with the legs shoulder apart
And we go up with our body and arms
And down
Very easy
Up and down
Exercising like this is the only thing in the world that can make
your blood pressure go down even when pills can’t
Up and down
annnd done, rest now!
10 Ok, catch your breath Side lunges now!
I’m putting these bottles on my hips.
This is a lunge to the side
lunge to the side!
Ok, in 3 2 1 go
Remember to keep your Abs nice and tide, alright?
And don’t point the feet outside, try to keep them pointing forward
This exercise is great for the abs, core, and posture!
A real full body exercise!
And back
And the other side
Remember to only go down as much as you feel comfortable with!
annnd done, rest now!
Ok, we’re down to the last 5 now!
11 next one is step jacks
From a standing position, step laterally and raise your arms above your head.
In 3 2 1
Left and right
Left and right
Remember, exercising doesn’t have to be hard or strenuous, just regular!
Left and right
annnd done, rest now!
12 Next exercise the staggered chest press.
right leg forward, hands up, press forward with the left hand while pointing with the thumb
In 3 2 1
press forward while pointing with the thumb
and then we’re going to pull back
and after 8 REPS
let’s change stance
left leg forward,
let’s punch with the right arm!
press forward
and pull back
annnd done, rest now!
13
Next exercise is the Standing knee lift
From a standing position, raise your arms and then lower them to touch your knee.
Let’s start in 3 2 1
Left leg
Right leg
Remember to extend your back all the way up when you raise your arms!
Left leg
Right leg
Don’t worry if you’re going slow, remember work at your own pace!
Left leg
Right leg
annnd done, rest now!
14
Next exercise, the shallow squat
Start with the legs shoulder apart
And we go up with our body and arms
Let’s start in 3 2 1
And down
Very easy
Remember to always move at a peace you’re comfortable with.
Up and down
we’re almost done!
Up and down
annnd done, rest now!
15 Ok, catch your breath Side lunges now!
Hands on my hips.
And lunge to the side
Ok, in 3 2 1 go
Remember to keep your Abs nice and tide,
And your feet pointing forward
Ok left and right
we’re almost done
Ok left and right
annnd dooone!
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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