Exercise PLD
Even a short term workout can extend life expectancy a 2011 study reported. Working out for just 15 minutes per day may add about three years to your life, researchers said. Eating leucine rich foods helps increase muscle mass which diminishes with age. Results support the safety of exercise in the PKD model.
Deep Breathing
Slow deep breathes taken throughout the day, help delay dementia; helps one to focus. An AppleWatch has deep breathing throughout the day built right into it.
Face the direction of the early morning sun, take eight deep breathes. Imagine yourself going higher
and higher until you have reached the eighth step. Then, if you feel, to say,
I am birthless
I am deathless
For I am god and god is me.
Then go about your day and think nothing of this.
Viparita Karani (Legs-up-the-Wall Pose
Place your buttocks against the wall. Lay on your back and flip your legs upwards so you are supported by the wall, an Lposition, with your head resting on the ground and your feet up in the air. Enjoy being supported by the wall for several moments. Ahhhah. . .
Eka Pada Supta Virasana (One Leg Reclining Hero Pose)
I had mentioned to my yoga instructor that I have polycystic liver and polycystic kidney disease. The above is a position she showed to help me aide digestion when food has nowhere to go within a belly that is attempting to expand but in reality is diminishing from the ever expanding growing pressure of cystic organs pressing against the tummy.
Two modifications of Eka Pada Virasana. This is a half Virasana.
And here is a full Virasana.
And here is a full twist.
A great relaxing twist that help release tension from the lower back. Can be done with the knees straight or bent. Hug the knees towards you and bring them slowly over to the right. Arms out from the shoulders - wide.
Blood Pressure Regulator
If you have low back difficulties, careful with this one. Stand facing a wall and place your outstretched arms with fingers spread wide so the hands are at shoulder height, then walk your feet backwards so your back becomes flat like a table top. Hold this position comfortably for 6 full complete breaths, in through the nose and exhale through the nose. Then gently, walk your feet forward and slowly bring your hands down and the last to come down is your head. All done very slowly. This position puts the heart below the spinal cord so it sort of hangs relieving pressure against the heart and helping to keep the blood pressure regulated.
Pain Relief from Meg's Story
Lie on your left side. If possible, put a pillow under your left ribs. Reach your right arm up over your head and extend. Bend your left knee, and extend your right leg straight down. You can lie like this for up to a half hour several times a day. This position allows the maximum expansion of the rib cage. Take deep breaths (as much as you can) and relax into this position. It can really help. The other night I had my husband pull gently on my right arm while I was doing this stretch. Awesome!! Caution: Do only what your body can tolerate.
Rocker Shoes
Some get swelling of the legs. This can be painful especially when cystic organs are crimping the blood vessels slowing down the return of blood to the heart. Rocker shoes are helpful for this. A stairmaster is also helpful. Any exercise that squeezes the calf muscles, the back muscles of the legs, this will compress the blood vessels and force the blood return to the heart.
Rocker shoes, a stairmaster, or any device or exercise that will squeeze calf muscles thereby increasing the pump and return of blood back
to the heart elevating edema and swelling.
Exercise Induced ↑ Blood Pressure
Some marathon runners have exercise induced high blood pressure. Check this out before attempting to run a marathon or even before you start a running routine. See what happens to your blood pressure as you begin to exercise for an extended period of time or even before you begin an hour long walk. Some gyms will check your blood pressure for free. My own Blood Pressure lowers with exercise. Below are some articles from case studies about marathon endurance runners.
