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THE BEAN:
Kidney Empowerment

Walk This Way: The Benefits of Walking Daily

11/21/2024

 
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Did you know that there are more than 30 unique benefits to walking daily? Sounds too good to be true for this seemingly simple exercise, right? As a team, we embark on a challenge to be healthier through the holidays and we want to challenge you too! We know we will be indulging in sweets, rich meals, traveling, and off of our normal schedules in the coming months, so we are trying to get ahead of the curve. Incorporating more steps into our daily routine is one of the easiest ways to create balance with all the treats this season. Throughout our challenges, our team has seen a number of benefits like weight loss, decreased resting heart rates, improved oxygen levels, increased stamina, and noticeable muscle tone. 
The first few weeks of building a habit are always the hardest, especially with the stress of the holidays upon us. “How can I possibly work something else into my already busy schedule?” I’m glad you asked! Below are 8 ways you can make choices that can increase your step count for the day!
  • Take a brisk walk outside first thing in the morning. Walking can help with insomnia and getting sunshine first thing in the morning can help your sleep and circadian rhythm.
  • Take a short, 10 minute walk after each meal. Walking helps aid in digestion, too! 
  • If you have a pet or children, take them on walks and lengthen it a little more each time.
  • Dance to your favorite song.
  • Challenge a friend or family member to a step challenge! Accountability buddies can be incredibly supportive and beneficial.
  • Do laundry in smaller batches or on the other side of the house/room from your wardrobe. 
  • Shop in-person at stores rather than ordering online. Laps in an air-conditioned store or mall can make it more pleasant.
  • Walk the golf course instead of renting a cart.

Still not convinced? Check out these facts about walking for some extra motivation to lace up those sneakers!
  • Less than 5,000 steps a day is considered a sedentary lifestyle.
  • Walking lowers blood sugars and reduces the overall risk of type 2 diabetes.
  • Walking reduces arthritis-related pain. Walking 5-6 miles per week can even prevent arthritis!
  • Walking reduces the risk of heart diseases and strengthens the heart.
  • Walking regularly can help reduce blood pressure.
  • Walking can stop the loss of bone mass for those with osteoporosis.
  • Walking can reduce the risk of varicose veins.
  • Walking helps to improve the memory, build more neurological connections, and help to prevent dementia later in life.

Moving your body and staying active during this season is so important for your physical and mental health. Once you get up and in the habit of moving, you will find yourself craving the benefits daily. After all, a body at rest stays at rest, while a body in motion, stays in motion. How will you get to stepping this holiday season?

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Healthy Through the Holidays

11/14/2024

 
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The holiday season is such a wonderful time of year to share love and reflect on the events of the year. The holidays often include celebrations, travel, and indulging in lots of rich, decadent foods. These deviations from our routines and normal habits can begin to affect our health, like increased blood pressure and fluid retention, if we are not mindful of our restrictions and doctor recommendations. Listed below are some helpful tips to keep you safe and healthy this holiday season. 

Sodium and Fluid
    Did you know that a single restaurant entree typically contains 50-100% of a full day’s recommended sodium content? If you're eating out at a restaurant, split your entree in two and only have half; save the other half for leftovers on another day to avoid excess sodium. It is equally important to keep the sodium low for your other meals throughout the day when you do go eat out at a restaurant. Additionally, sodium can be hiding in the preservatives of the snacks and fast-food we may be eating outside of our normal routine. If you are cooking, try to use as many whole, fresh foods that you can and replace salt with other dried or fresh herbs, spices, and vegetables (garlic or ginger). Learn more about sodium’s secret identities here. As always, moderation is key! 
Additionally, it is important to be aware of your fluid consumption. We don’t just mean water. Fluids can include tea, coffee, juice, soda, alcohol, broth, and more. For those with fluid restrictions, please adhere to your prescribed diet. For additional information about fluids and fluid intake click the links below:
  • Kidney Korner: We Don’t Just Mean Water
  • Kidney Korner: How Much is Too Much?

Medications and Appointments
Now is the time to check on the status of your medications! We recommend requesting refills of medications at least two weeks in advance to account for holiday pharmacy hours and office closures. Additionally, appointments may be required for refills if you have not seen your physician recently. Be sure to give yourself time to be seen by your prescribing physician. It is important to note that virtual appointments are still covered through the end of the year for those with traditional Medicare coverage and are included in most private insurance plans. 

For more information on how to stay healthy through the holidays, check out the additional posts below! As always, stay healthy!
  • Spooky Sweets (10/03)
  • How to Read a Nutrition Label

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    About The Bean 

    The Bean is a blog on a mission to share valuable information in the world of Nephrology.  We believe in empowering through education and The Bean is a great place to find resources and information on topics related to high blood pressure, kidney disease, dialysis, and topics that enhance the kidney minded lifestyle.    Enjoy and be sure to subscribe!

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13241 Bartram Park Blvd., Suite 1001
Jacksonville, FL  32258
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Empowering Through Education.

  • Home
  • Your Team
  • How We Help
    • Kidney Diseases
    • Hypertension
    • Nutrition
    • Remote Patient Monitoring
    • Transplant Managment
    • Community Connections
  • Dialysis
  • Resources
    • Patient Info
    • Education Topics
  • Online Access
    • Connect Health Tracker
    • Healow App
    • Patient Portal
  • Contact Us
  • The Bean