Ones thoughts are very powerful – they can shape feelings and behaviour. Kind & realistic thoughts as a part of ones self-talk promotes confidence to make positive life-style changes. Because you want to be healthy for life, any changes you consider should be for life. Create lifestyle related goals that you feel confident you can maintain.

Q. Why is fitness more important today?

Health ia a dynamic process because it is always changing. We all have times of good health, times of sickness and maybe even times of serious illness. As our lifestyle changes, so does our level of health. Exercise helps in strengthening tendons, ligaments, bones & muscles. It gives a quick recovery from illness & injury & increases resistance in fatigue. It decreases the risk of cardiovascular disease, reduces symptoms of stress & improves appearance and self image.

Q. What kind of exercise should one start with?

Every person is different. They come from different backgrounds, have different challenges and therefore have different needs. The best activities use large muscle groups in a rhythmic manner. There are no activities that are restricted for transplant patients. Start with 5-10 mins warm-up, follow up with cardio/yoga/strength training (body weight exercises), stretching 5-10 mins, cool-down 5-10 mins.

Q. Why should one do resistance training (weight training)?

Lifting weights makes you stronger and healthier, improves your posture, makes you less injury prone & strengthens your bones. (making it especially important for the elderly & women). Additionally it speeds up your metabolism even while you rest more than cardio by itself. Do alternate weights & cardio. It’s advisable for patients to first consult their doctor prior to making any lifestyle change.

Q. At what intensity should aerobic exercise be done for different population?

Condition Frequency (d/wk) Intensity (Vo2R or HRR) Time (min/d)
Arthritis 3-5 40%-59% 20-30
Cardiac disease 3-7 40%-80% 20-60
Dyslipidemia >5 40%-75% 30-60
Hypertension Most, if not all 40%-59% 30-60
Obesity >5 40%-59% 30-60
Osteoporosis 3-5 40%-59% 30-60
Type 2 Diabetes 3-7 40%-59% 20-60


Note: moderate intensity, resistance exercise is recommended 2 to 3 days/week in addition to the amount of aerobic exercise specified above. Table courtesy acsm guidelines for exercise testing & prescription.

Written By: Ms. Jigna agarwal Cpt, American college of sports medicine

Health, Healthy Living

Comments (1)

  1. Yes. It’s motivating.
    Kidney transplanted persons must take exercise as Life enhancing tool.
    I am doing exercise like walking, bit running and bit cycling since 2009.
    It helps to keep fit and fine irrespective of some likely ailments.

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