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Exercise guide
People on dialysis are often hesitant of starting exercising because they feel they have to go to a park or a gym to do the same which can be a limitation for a few people. Here are a few examples of how to start doing exercises without going to the gym or a park and without buying fancy equipments. One can do exercises at home by using the things easily available at home or other household items.
All you need is the will and the time to do the exercises.
There are varieties of exercises a kidney patient can incorporate in their daily schedule. The benefits of exercises for dialysis patient are many more. Learn about various types of exercise exclusively meant for kidney patients.
Below are illustrations of sample exercises to work out different parts of your body sitting at home :

Sample exercisesref:

This exercise guide for dialysis patient is an effort to motivate, educate and showcase how simple it is to exercise at home. You don’t have to go out and buy weights for strength exercises. Use common household items like, vegetable or soup cans, soft drink cans or bottled water

» Neck

» Overhead arm raise

» Front arm raise

» Side arm raise

» Back leg raise

» Side leg raise

» Knee curl

» Stand one foot

» Leg Straightening

» Toe Stand

» Heel-To-Toe WALK

» Shoulder and Upper Arm

» Chest

» Back

» Upper Back

» Thigh Standing

» Lower Back

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Neck

Neck

   
 
  1. You can do this stretch while standing or sitting in a sturdy chair.
  2. Keep your feet flat on the floor, shoulder-width apart.
  3. Slowly turn your head to the right until you feel a slight stretch. Be careful not to tip or tilt your head forward or backward, but hold it in a comfortable position.
  4. Hold the position for 10-30 seconds.
  5. Turn your head to the left and hold the position for 10-30 seconds.
  6. Repeat at least 3-5 times
This easy stretch can help relieve tension in your neck. Try to stretch after strength training and during any activity that makes you feel stiff, such as sitting at a desk.
 
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Neck

Overhead arm raise

This exercise will strengthen your arms and shoulders.
  1. You can do this exercise while standing or sitting in a sturdy, armless chair
  2. Keep your feet flat on the floor, shoulder-width apart.
  3. Hold weights at your sides at shoulder height with palms facing forward. Breathe in slowly.
  4. Slowly breathe out as you raise both arms up over your head keeping your elbows slightly bent.
  5. Hold the position for 1 second.
  6. Breathe in as you slowly lower your arms.
  7. Repeat 10-15 times.
   
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Front arm raise Neck

 
 
This exercise for your shoulders can help you put things up on a shelf or take them down more easily.
 
  1. You can do this exercise while standing or sitting in a sturdy, armless chair
  2. Keep your feet flat on the floor, shoulder-width apart.
  3. Hold weights at your sides at shoulder height with palms facing forward. Breathe in slowly.
  4. Slowly breathe out as you raise both arms up over your head keeping your elbows slightly bent.
  5. Hold the position for 1 second.
  6. Breathe in as you slowly lower your arms.
  7. Repeat 10-15 times.
   
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Side arm raise Neck

 
 
This exercise will strengthen your shoulders.
 
  1. You can do this exercise while standing or sitting in a sturdy, armless chair.
  2. Keep your feet flat on the floor, shoulder-width apart.
  3. Hold hand weights straight down at your sides with palms facing inward. Breathe in slowly.
  4. Slowly breathe out as you raise both arms to the side, shoulder height.
  5. Hold the position for 1 second.
  6. Breathe in as you slowly lower your arms.
  7. Repeat 10-15 times.
   
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Back leg raise Neck

 
This exercise strengthens your buttocks and lower back.
 
  1. Stand behind a sturdy chair, holding on for balance. Breathe in slowly.
  2. Breathe out and slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward. The leg you are standing on should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your leg.
  5. Repeat 10-15 times.
  6. Repeat 10-15 times with other leg.
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Side leg raise Neck

 
This exercise strengthens hips, thighs and buttocks.
 
  1. Stand behind a sturdy chair with feet slightly apart, holding on for balance. Breathe in slowly.
  2. Breathe out and slowly lift one leg out to the side. Keep your back straight and your toes facing forward. The leg you are standing on should be slightly bent.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower your leg.
  5. Repeat 10-15 times.
  6. Repeat 10-15 times with other leg.
 
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KNEE CURL Neck

 
Walking and climbing stairs are easy when you do both the knee curling and leg straightening exercises.
 
  1. Stand behind a sturdy chair, holding on for balance.
  2. Lift one leg straight back without bending your knee or pointing your toes. Breathe in slowly.
  3. Breathe out as you slowly bring your heel up toward your buttocks as far as possible. Bend only from your knee, and keep your hips still. The leg you are standing on should be slightly bent.
  4. Hold position for 1 second.
  5. Breathe in as you slowly lower your foot to the floor.
  6. Repeat 10-15 times.
  7. Repeat 10-15 times with other leg.
 
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STAND ONE FOOT Neck

 
 
  1. Stand on one foot behind a sturdy chair, holding on for balance.
  2. Hold position for up to 10 seconds.
  3. Repeat 10-15 times.
  4. Repeat 10-15 times with other leg.
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LEG STRAIGHTENING Neck

 
This exercise strengthens your thighs and may reduce symptoms of arthritis of the knee.
  1. Sit in a sturdy chair with your back supported by the chair. Only the balls of your feet and your toes should rest on the floor. Put a rolled bath towel at the edge of the chair under thighs for support. Breathe in slowly.
  2. Breathe out and slowly extend one leg in front of you as straight as possible, but don’t lock your knee.
  3. Flex foot to point toes toward the ceiling. Hold position for 1 second
  4. Breathe in as you slowly lower leg back down.
  5. Repeat 10-15 times.
  6. Repeat 10-15 times with other leg.
  7. Repeat 10-15 times with other leg.
 
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TOE STAND Neck

 
This exercise will help make walking easier by strengthening your calves and ankles.
  1. Stand behind a sturdy chair, feet shoulder-width apart, holding on for balance. Breathe in slowly.
  2. Breathe out and slowly stand on tiptoes, as high as possible.
  3. Hold position for 1 second.
  4. Breathe in as you slowly lower heels to the floor.
  5. Repeat 10-15 times.
 
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HEEL-TO-TOE WALK Neck

 
Having good balance is important for many everyday activities, such as going up and down stairs.
  1. Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
  2. Choose a spot ahead of you and focus on it to keep you steady as you walk.
  3. Take a step. Put your heel just in front of the toes of your other foot.
  4. Repeat for 20 steps.
 
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SHOULDER AND UPPER ARM Neck

 
This exercise to increase flexibility in your shoulders and upper arms will help make it easier to reach for your seatbelt. If you have shoulder problems, talk with your doctor before trying this stretch.
  1. Stand with feet shoulder-width apart.
  2. Hold one end of a towel in your right hand.
  3. Raise and bend your right arm to drape the towel down your back. Keep your right arm in this position and continue holding on to the towel.
  4. Reach behind your lower back and grasp the towel with your left hand.
  5. To stretch your right shoulder, pull the towel down with your left hand. Stop when you feel a stretch or slight discomfort in your right shoulder.
  6. Repeat at least 3-5 times.
  7. Reverse positions, and repeat at least 3-5 times.
 
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CHEST Neck

 
This exercise, which stretches the chest muscles, is also is good for your posture.
  1. You can do this stretch while standing or sitting in a sturdy, armless chair.
  2. Keep your feet flat on the floor, shoulder-width apart.
  3. Hold arms to your sides at shoulder height, with palms facing forward.
  4. Slowly move your arms back, while squeezing your shoulder blades together. Stop when you feel a stretch or slight discomfort.
  5. Hold the position for 10-30 seconds.
  6. Repeat at least 3-5 times.
 
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BACK Neck

 
This exercise will help you do activities that require you to twist or turn to look behind you, such as backing out of a parking space or swinging a golf club. If you’ve had hip or back surgery, talk with your doctor before trying this stretch.
  1. Sit up toward the front of a sturdy chair with armrests.
  2. Stay as straight as possible. Keep your feet flat on the floor, shoulder-width apart.
  3. Slowly twist to the left from your waist without moving your hips. Turn your head to the left. Lift your left hand and hold on to the left arm of the chair.
  4. Place your right hand on the outside of your left thigh.
  5. Twist farther, if possible.
  6. Hold the position for 10-30 seconds.
  7. Slowly return to face forward.
  8. Repeat on the right side.
  9. Repeat at least 3-5 more times.
 
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UPPER BACK Neck

 
This exercise is good for your shoulders and upper-back muscles.
  1. Sit in a sturdy, armless chair with your feet flat on the floor, shoulder-width apart.
  2. Hold arms in front of you at shoulder height with palms facing outward.
  3. Relax your shoulders, keep your upper body still, and reach forward with your hands. Stop when you feel a stretch or slight discomfort.
  4. Hold position for 10-30 seconds.
  5. Sit back up.
  6. Repeat at least 3-5 times.
 
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THIGH STANDING Neck

 
Here’s another exercise that stretches your thigh muscles. If you’ve had hip or back surgery, talk with your doctor before trying this stretch.
  1. Stand behind a sturdy chair with your feet shoulder-width apart and your knees straight, but not locked.
  2. Hold on to the chair for balance with your right hand.
  3. Bend your left leg back and grab your foot in your left hand. Keep your knee pointed to the floor. If you can’t grab your ankle, loop a resistance band, belt, or towel around your foot and hold both ends.
  4. Gently pull your leg until you feel a stretch in your thigh.
  5. Hold position for 10-30 seconds.
  6. Repeat at least 3-5 times.
  7. Repeat at least 3-5 times with your right leg.
 
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LOWER BACK Neck

 
This exercise stretches the muscles of your lower back. If you’ve had hip or back surgery, talk with your doctor before trying this stretch.
  1. Lie on your back with your legs together, knees bent, and feet flat on the floor. Try to keep both arms and shoulders flat on the floor throughout the stretch.
  2. Keeping knees bent and together, slowly lower both legs to one side as far as you comfortably can.
  3. Hold position for 10-30 seconds.
  4. Bring legs back up slowly and repeat toward other side.
  5. Continue alternating sides for at least 3-5 times on each side.
 
 
Disclaimer: Exercise is the domain of a certified fitness expert/ physiotherapist. Further, patient exercise requirements may vary from time to time depending on the stage and disease condition. Therefore, we always recommend consulting your doctor and fitness expert before you start any exercise regime and accordingly perform the exercises as guided by them.
 
 
 
 
 
 
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