Also refer Measure Up and CKD I Measure Up with healthy eating

Positive effects of physical exercise
Many organs in the body benefit from physical exercise – more than you might think. The heart muscle gets stronger, the amount of blood pumped out with each heart beat increases and the pulse slows down with regular exercise. The blood flow to the heart and muscles being exercised improves with activity. This makes them stronger and more efficient. The blood volume increases and more red blood cells are made to carry oxygen around the body. Blood cholesterol can also improve.

Breathing also improves with exercise. If you exercise regularly, you will be able to breathe easier at the same level of exertion thanks to a more effective heart and lung function. Exercise also improves muscle strength and endurance which enables you to do more for longer.

With regular exercise, muscle cells are better able to take up sugar from the blood, helping to control blood sugar levels and manage diabetes. The hormonal system also undergoes changes as you exercise more. The immune system improves even with moderate physical exercise and you may become less vulnerable to infection.

The skeleton becomes stronger when the body is allowed to work and is exposed to mechanical loads. Cartilage and connective tissues in the joints benefit from reasonable load as well. Finally, the brain and nervous system also benefit from regular physical activity. For instance, coordination, balance and reaction time all improve. More physical movement reduces the symptoms of depression and boosts self-esteem.

How much exercise do you need?
If you want to improve your heart health and blood pressure, 30 minutes of low-moderate intensity activity (walking the dog, gardening) most days can be enough. If you need to lose weight, you will need to do more exercise to burn off extra energy and fat. This may mean doing 45-60 minutes of moderate-intense exercise (fast walking, cycling, swimming, slow jogging) 4-5 times per week.

It is important to remember that there are many simple everyday opportunities for physical activity, cleaning, gardening, playing with children or grandchildren, walking the dog, using the stairs instead of the lift, walking to the shops rather than driving or taking the bus.

Signs to STOP!
It is important to stop exercising, cool down and tell your health care team if you get:

• chest pain or pressure
• dizziness or feeling light-headed
• irregular or very fast heart rate
• excessive shortness of breath
• nausea
• severe leg cramps
• pain or pressure in the neck or jaw
• excessive tiredness
• blurring vision