We’re getting back on the road…or not.
A week or so ago my nephrology team gave me the go ahead to work out and I was so all, “It’s on baby!” Ambitious Rachee planned to either ride my bike daily or go for walks (which would lead to wogging which would lead to running and then lead to a race), restart my yoga practice and start lifting heavier weights. However, the road to hell is paved with good intentions and dramatic declarations so therefore I have NOT been a workout queen but basically, I have been practicing the art of refining a lovely butt groove on my couch.
It’s not like I don’t know the deal; for folks (me!) who have undergone a kidney transplant, embracing an active and healthy lifestyle can significantly contribute to post-transplant recovery and overall well-being. In fact, one of the surgeons credited my quick recovery with my having been active, so I know of the importance of exercise and a healthy lifestyle. I also know how easy it is to curl up on the couch and watch TikToks instead of changing into my gear and doing a quick ride.
When I was unable to do any kind of movement, I was itching to move. During the first post-op appointment I kept asking/pestering the doctors about when I was going to be allowed to workout. It was even like my body was craving action although I knew I was supposed to take it easy. The Librarian and I did take a few walks around our neighborhood, and I did light workouts using my treadmill or three-pound weights, but I was so anxious to mOve SoMeThINg that during every appointment or communication with my team, I asked some variation of when I would be able to work out. However, now that I have been given the “all clear”, it’s “all not right now” and I have to step back and remember my why.
The Benefits of Exercise Post Kidney Transplant
1. Physical Well-Being
– Regular exercise helps improve cardiovascular health, muscle strength, and flexibility, contributing to an overall boost in physical well-being.
Fundamentally, I know this to be true. On the days that I rot, scrolling through the social media site of my choice and mindlessly watching TV, I feel sluggish and any task becomes an overwhelming endeavor. I miss the feeling of pushing my body to be stronger and the thrill of watching my progress, but it has become so easy to sleep in or procrastinate about moving this body.
To counter the rot, I planned three days of workouts. Simple workouts that won’t make me feel like I am overwhelmed but enough to get the blood flowing. I also set up weights in the living room so that I can watch TV whille I do some light weights.
I am going to get those Michele Obama arms one Bob’s Burgers episode at a time.
2. Mental Health
– Engaging in physical activity is known to release endorphins, which can enhance mood and reduce stress. This is especially important during the post-transplant recovery period.
When I was unable to do any kind of movement, I was itching to move. It was like my body knew that I was supposed to take it easy but also knew that Rachee needed to move. It was very sobering to realize that I needed to heal and rest and being forced to rest was a kindness to myself that I didn’t know that I needed.
3. Weight Management
– Maintaining a healthy weight is crucial for kidney transplant recipients. Exercise, coupled with a balanced diet, can help manage weight and promote long-term health.
I have some issues with weight that I don’t want to delve into right now but I will say that it’s not just the prednisone giving me chipmunk cheeks.
Seriously, not just for vanity, I need to monitor my weight post transplant. Gaining weight could be me retaining fluid. That’s actually the main concern. I know that gaining weight wouldn’t be good for my
4. Bone Health
– Certain medications post-transplant may affect bone density. Weight-bearing exercises, such as walking or strength training, can help maintain bone health.
My PCP told me “You know women our age needs to lift weights” and after I realized she meant that I was included in the “women our age” (and that I am not a youngling), I started adding weights to my routine. Nothing ridiculous, just enough to build a little muscle and ensure that I would not injure myself during my runs.
Getting Started. Again.
1. Starting Slow
– The Peloton App has a variety of low impact routines for easing back into a fitness routine. I used to snub low-impact exercises but moving something was what I needed as I got back into working out.
2. Being flexible
– Because I am me, I was really intense about getting back out there and I realized that I just didn’t have the stamina or endurance to get moving. I was dedicated to the idea of being the best recovery patient ever and getting myself out there to work out and run. However, I realized that I don’t want to get up at 5 am to run in the cold and even if I did go out, I wouldn’t be able to keep up. I flipped the switch and kept it easy. Workout when I get up, or in the afternoon or (gasp!) at night!
It’s a work in progress.
3. Stay Hydrated
– Drink your water and be good to the beans.
My hope is that my post kidney transplant workout journey will allow me to enhance the quality of my life, allow me to resume the lifestyle I enjoyed and be a healthier stronger me. Maybe you’ll be encouraged as well and share your journey?
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