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预防肾衰竭

适合老少咸宜的运动

如何衡量运动强度?

 

保持活跃的生活方式是所有年龄组保持身体机能和健康所必需的。
建议您:

  • 在进行任何体育锻炼之前完成PAR-Q检查表。如果您对任何问题回答“不”,请向您的医生咨询。
  • 尽可能增加体力活动,避免久坐的生活方式。
  • 逐渐增加运动时间、频率和强度,以获得持之以恒的效果和最低伤害风险。

体力活动与运动

有什么区别?

体力活动是指任何需要消耗能量的身体动作,如爬楼梯、在附近的公园散步或逛市场和做家务。

体育锻炼是体育活动的一个子类,是指有计划、有结构化地进行重复性运动,以达到健身目的和提高身体素质的活动。
运动和体力活动是两个不同的概念,经常被交替使用;了解两者的区别很重要,特别是当您开始为自己设定目标时。当然,运动和体育锻炼对保持健康的生活方式都很重要,所以让我们开始动起来吧!

我应该做多少运动?

 

FITT 表

使用以下的FITT方法可以让您创建一个适合自己身体的训练计划!它可以帮助您计划和调整您的训练,以避免沉闷,过度训练所造成的伤害和减肥失速。根据您的需要定制指导原则并记住:渐进式重载是关键!

活动 方法 成人 年长者
心血管运动 频率 每周至少2-4次 每周至少3次
力度 中度到剧烈 轻到中等
时间 150 分钟 150 分钟
种类 长时间的心血管耐力运动,如慢跑、游泳、跆拳道、舞蹈、自行车、划船、滑雪
力量和调节 频率 每周2-3次 每周2-3次
力度 中等到困难 低到中等
时间 每节课5-10次练习,针对多关节运动
每次练习:12-15次,2~3组
种类 体重、自由重量、阻力带、加重机
柔韧性 频率 每周2-3次
力度 低到中等(拉伸到轻微不适是正常的)
时间 每个肌腱复合体每次重复15到30秒,2到4组
种类 动态热身优于静态拉伸; 静态暖和运动以维护关节活动范围

运动强度可以通过以下的简单测试和指标来确定和记录。

方法一:自我问答测试

问答测试是确定您运动强度的一个简单工具。

如果当您在运动时,您能说话但不能唱歌,这代表您在进行的运动属于中等强度。更剧烈的运动会导致您只说上几句话就得停下来喘口气。

体力活动/运动水平分类 最高心率(%) 力度
久坐/没有习惯进行体力活动或运动 57 – 67% 轻微到中等
很少进行体力活动/不运动 64 – 74% 轻微到中等
偶尔进行体力活动/不运动或次优运动 74 – 84% 中等到困难
习惯性活动/定期进行中等到剧烈强度的运动(*洗肾病人不得尝试) 80 – 91% 中等到困难
大量的习惯性活动/定期进行高强度运动(*洗肾病人不得尝试) 84 – 94% 有点困难到困难

方法二:针对心脏率和心脏率区域

想知道您的最高心脏率(maxHR)的其中一种方法是从220减去您的年龄。例如:如果您是60岁,您的最高心脏率是220 – 60=160次/分钟。

最高心脏率 (HRmax) = 220 – 年龄

针对心脏率 = ((最高心脏率 – 静态心脏率) x % 训练强度) + 静态心脏率

*卡氏公式 (Karvonen Formula)

(正在服用β受体阻滞剂或有心脏病史的人应避免使用这个方法。)

我的心脏率训练区域

适当的心脏率区域有助于为每个人确定适当的训练强度,从而有效地优化体能和表现水平。在准确的区域进行训练也可以将受伤的风险降到最低。

您可以使用以下的计算器来计算您的估计训练心率区间

年龄
静息心率(每分钟心跳的次数)
训练强度低强度 - 65%
中强度 - 75%
高强度 - 85%

了解我的心脏效率

静息时的脉搏率测量可以确定心脏的功能和整体心血管的健康水平。如果您长期发现心脏需要加速跳动以更卖力的工作, 请立即与您的医生咨询,以免患上心血管疾病。

静息心率 = 每分钟心跳次数

*将中指和食指放在手腕上的桡动脉或颈部的颈动脉上,以确定脉搏的位置。

请输入在30秒内的心跳次数。

  心跳 (x2)

你的静息心率是     次 / 分钟

运动训练警惕:
这个公式结合了心脏率储备来计算最高心脏率和静态心脏率的训练区域,使计算更符合个人的健身水平。与最高心脏率(220除去年龄)的百分比相比,这有助于确定更准确的训练区域。试着根据你的个人心脏率区域进行锻炼,以提高心血管健康效益,并优化健身水平!

注意:

  • 患有疾病的人在试图加强锻炼前应咨询注册医生。
  • 这些建议符合美国卫生和公共服务部针对美国人的体力活动指南。改编自ACSM的运动测试和处方指南 (第8版)。

运动的好处

健美的体格永远不嫌晚!随着年龄的增长, 保持活跃的生活方式对您的健康更为重要。

运动的好处包括 (但不限于):

身理益处:

  • 增强整体身体机能
  • 降低跌倒风险
  • 减少骨质疏松症的进展/发病
  • 调节血压,降低二型糖尿病风险

心理益处:

  • 改善认知功能
  • 提高内啡肽水平,改善整体情绪
  • 减轻压力(增加去甲肾上腺素等神经激素的产生)
  • 调节身体昼夜节律(虽然定期运动能改善睡眠,但睡眠专家建议不要在睡前运动)

关于运动和衰老的迷思

年长者随着年龄的增长,往往会放慢生活脚步,变得久坐不常走动。原因有很多,可能是因为健康问题,体重或疼痛问题,或是担心摔倒。

克服身体和情感障碍以打造活跃生活的小贴士:

  • 将运动强度降低至低到中等,以符合您的需要
  • 尽可能增加体力活动,如日常散步、园艺、做家务
  • 参加俱乐部或社交活动有助于提高保持活跃的动力
随着年龄的增长,您的运动体能也跟着下降。

迷思:您越活跃,您的活动耐力就越好,您一整天可以做的事情也越多。

年长者随着年龄的增长,不能运动。

迷思:一项随机对照试验分析了200名60岁及以上受试者的家庭运动计划的效果。在项目结束后,对平衡能力、较低的季度力量和残疾评分的改善进行了评估。所有参与者均未发现不良健康影响。

Reference: Jette, A. M., Lachman, M., Giorgetti, M. M., Assmann, S. F., Harris, B. A., Levenson, C., Krebs, D. (1999). Exercise – it’s never too late: the strong-for-life program. American journal of public health, 89(1), 66–72.

年长者在运动时很容易受伤。

迷思:如果正确地进行运动,体育锻炼的受伤风险将对各年龄层有所降低。

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FAQ

General Enquiries

As there are limited car park lots available at NKF Centre visitors may need to park at the nearby HDB car parks in the vicinity.

NKF HQ Mondays –Thursdays
Fridays
PH / Weekends
8.30am –6.00pm
8.30am –5.00pm
Closed
Dialysis Centres Mondays –Saturdays
Sundays
PH
7.00am –11.00pm
Closed
7.00am –11.00pm

We are open on most public holidays except for the 1st day of Chinese New Year.

NKF does not provide ad hoc dialysis treatment. Our patients are on long-term dialysis treatment. You may wish to check with private dialysis centres for ad hoc dialysis treatments.

NKF does not have an outpatient clinic and hence, we are unable to arrange an appointment for members of the public. You may wish to contact a hospital of your choice for outpatient service.

Currently, NKF does not provide health report interpretation service. You may consult your General Practitioner who will be able to assist you.

Someone with kidney failure may not experience any signs and symptoms until it is too late. It is best to do a routine health screening to understand your health status better and detect any abnormalities as early as possible so that you can delay and manage the disease progression.

To know about the signs and symptoms please click here to learn more.

Decreased urination Swollen hands and ankles Sleep disturbances
Blood in the urine (tea-coloured or fresh blood) Puffiness around the eyes High blood pressure
Nausea and vomiting Itching Loss of appetite

All dialysis centres operate on 3 dialysis shifts –morning, noon and evening.

Morning Noon Evening
7.00am –12.00pm 12.00pm – 6.00pm 6.00pm –11.00pm
Timing of your dialysis schedule may vary for each dialysis centres.
Schedules
Monday, Wednesday and Friday (1,3,5) OR Tuesday, Thursday and Saturday (2,4,6)

Admissions

Our Admissions Counsellor will contact you once your application is finalised. They will be in contact with you soon.

From the day we receive the application form, it will take approximately 3 working days to a week for us to get back to you if you have submitted all completed supporting documents together with your application form to us. Generally, the whole process will take 6 months for the approval.

The overall application review process will take approximately 6 months before the applicant can start the first dialysis treatment. However, if the applicant is able to provide all completed supporting documents and if there is a slot available at the dialysis centre with a right match to the time slot, the waiting time could be shorter.

Currently, we do not have status checking service online. NKF Admissions Counsellor will be in contact with the applicants regarding the status.

You may pick it up from the NKF main office at 81 Kim Keat Road, Singapore 328836 or call us at 6506 2187 to have the forms sent to you.

Means Test is used to determine the amount of subsidies each person needing care is eligible for. Persons from lower income households will be granted higher subsidies under the means test framework.

Means Test subsidies calculation is based in accordance to MOH guidelines.

Our NKF Admissions Counsellor in-charge will contact you in regards to your means test status.

The Medical Social Workers at your hospital will be able to advise you on the different type of subsidies based on your financial situation.

Kidney Live Donor Support Fund

For information on kidney donation in Singapore, you may wish to contact the National Organ Transplant Unit at Tel: 6321 4390 or email organ.transplant@notu.com.sg.

NKF’s Kidney Live Donor Support Fund covers annual health screenings and medical follow-ups; one-time reimbursement for loss of 2 months actual income of $8,500, whichever is lower: reimbursement of hospitalisation and surgical insurance premiums (capped at MediShield Life premiums); pre-transplant screening and evaluation costs for up to 2 potential donors per kidney recipient; and insurance coverage for Group Living. Policy based on sum insured of $200,000.

For more information and eligibility, please click here. 

Donation & Volunteering

You can make the donation through different platforms:

  1. For online donation: please visit https://nkfs.org/support-us/donation-programmes/
  2. Or you may like to issue a cheque made payable to “The National Kidney Foundation” or “NKF” and mail it to us at 81 Kim Keat Road, Singapore 328836.
  3. Alternatively, you may contact us at 1800-KIDNEYS (5436397) or email us at lifedrops@nkfs.org to send you the donation form.
  4. Road Singapore 328836.

Thank you for your generosity. The cheque should be issued to “The National Kidney Foundation” or “NKF”.

Thank you for bequeathing your CPF contributions to NKF. You can fill up the CPF nomination form which can be downloaded from the CPF website. NKF’s UEN is 200104750M.

Thank you for your generosity. You may like to visit the Ministry of Law’s website where you can find a list of lawyers based in Singapore. Please visit https://eservices.mlaw.gov.sg/lsra/search-lawyer-or-law-firm/

Our UEN/ Company Registration No. / GST Registration No. is 200104750M.

Please send us an email at lifedrops@nkfs.org or call us at 1800-KIDNEYS (5436397) and we will assist you accordingly.

You may email your new mailing address to lifedrops@nkfs.org , Please include your full name, contact number, old mailing address and UEN or NRIC/FIN (last 3 digits)

You may email us at lifedrops@nkfs.org to get the donation form. Please fill up your new GIRO/credit card number, donation amount and sign the form. Thereafter, post the GIRO form back to NKF for processing.

For credit card, you may wish to scan the form and send it to NKF via either of these options:

Email – lifedrops@nkfs.org

Fax – 6253 0417

Mail – 81 Kim Keat Road, Singapore 328836

Please email us at lifedrops@nkfs.org with your full name, UEN/NRIC/FIN and mailing address.

Please email us at lifedrops@nkfs.org to have the termination form sent to you. Please fill it up and send it back to us for processing and auditing purposes.

All outright cash donations to NKF are entitled to tax deduction because NKF is a registered charity with an IPC (Institutions of Public Character) status. We are able to issue tax deductible receipts for qualifying donations to our donors.

You are entitled to a tax deduction of 2.5 times the value of your donation in the preceding year.

You may sign up via our website at https://onlinereg.nkfs.org/vms/volunteerapplicationform.aspx.

If you do not have access to the internet, please call us at 1800-KIDNEYS (5436397) to have the application form sent to you. Please fill it up and send it back to us at 81 Kim Keat Road Singapore 328836.

Once we receive your application, our colleague from the Donor and Volunteer Management Department will contact you for a phone interview. After which, you will be invited to attend our volunteer orientation. This is to allow you to have a better understanding of the volunteering activities.

The minimum age is 13 years old. For volunteers who are below the age of 21, you will need to get parental consent. You may download the consent form here.

We strongly encourage our volunteers to commit at least a year so that we can better support our patients. Our programmes and activities are flexible, you can choose your volunteering schedule according to your interest and availability.

You may volunteer with us basing on your availability. We will send a weekly email to our volunteers indicating the up-coming volunteering opportunities. You can then match your availability to the activity schedule.

We have an array of volunteering activities to suit your interest and availability. To learn more about the volunteering activities we offer, please visit https://nkfs.org/support-us/volunteer-programmes/.

Anyone and everyone can join us as a volunteer. All applicants will be required to undergo a mandatory orientation session where you will gain insights into the Foundation’s cause, kidney disease as well as learn more about the volunteering activities we offer. Regular trainings are also conducted for all volunteers so that they can better perform their role.

Most definitely! We welcome schools, companies and community groups to volunteer with us as part of their Values In Action and Corporate Social Responsibility activities. Please get in touch with us on your interest by sending an email to volunteer@nkfs.org.

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Notice

Thank you for visiting our website.

Please be informed that our online donation portal will be temporarily unavailable on Tuesday, 17th December 2024, from 03:00 AM to 05:00 AM,
and
Saturday, 21st December 2024, from 11:00 PM
to Monday, 23rd December 2024, 05:00 AM

for maintenance.

If you have any donation inquiries during this time, please feel free to email us at lifedrops@nkfs.org.

We apologise for any inconvenience caused.