Get going with a “kidney workout”!

Here are easy-to-do and useful exercises for you to do at home for a “kidney workout” as regular exercise is important towards preventing diabetes and hypertension which can lead to chronic kidney disease.

 

Safety rules

  • Do not hold your breath
  • Engage your core muscles, maintain upright position whenever possible
  • Stop if you experience pain at any of your joints

 

Arm Curl and Back Lunge

1. Stand with feet shoulder-width apart. Hold weights at the side of the body with extended arms.

2. Step back into a lunge, dropping the knee towards the ground. At the same time, flex elbow to bring weights inwards.

3. Back to starting position.

4. Repeat on the other leg.

 

 

Chest Fly and Squat

1. Stand with feet shoulder width apart. Hold weights directly in front of head with elbows bent at 90° facing front.

2. Lower your body into a squat. At the same time open elbows at 90°.

3. Back to starting position.

 

Chest Press and Knee Raise

1. Stand with feet shoulder width apart. Hold weights with overhand grip, 90° elbows bent, arm parallel to floor.

2. Lift knee towards chest without bending torso. At the same time, push forward and straighten elbows.

3. Back to starting position.

4. Repeat on the other leg.

 

 

Side Shoulder Raise and Hip Abduction

1. Stand with feet shoulder width apart. Hold weights at side of body with extended arms.

2. Leg straight, lift foot sideward. At the same time, raise arms out to the side till shoulder level.

3. Back to starting position.

4. Repeat on the other leg.