5 Low-Impact Kidney-Friendly Exercises to Try

5 Low-Impact Kidney-Friendly Exercises to Try

It's always a great time to prioritize health and embark on a new exercise routine. Staying active is important for everyone, especially for individuals with kidney disease or risk factors like diabetes or high blood pressure. This blog post outlines five low-impact exercises that are ideal for individuals beginning their fitness journey, no matter the time of year.

Benefits of Exercise

Engaging in regular physical activity can yield numerous benefits, including:

  • Improved sleep quality
  • Weight management
  • Lower levels of anxiety and depression
  • Enhanced heart, muscle, and brain health

The CDC recommends aiming for 150 minutes of moderate-intensity exercise weekly, along with two days of muscle-strengthening activities.

1. Walking

Walking is a simple yet effective exercise that can be done anywhere and requires no special equipment.

How to Build Your Walking Practice:

  • Start with a goal of just 5 to 10 minutes a day.
  • Gradually add five more minutes each week until you reach 30 minutes per session.
  • To increase intensity, try walking faster or on an incline.

Tips for Fitting Walking into Your Day:

  • Park further from your destination.
  • Take the stairs instead of the elevator.
  • Walk in place during phone calls.

2. Swimming or Water Aerobics

Swimming and water aerobics are excellent cardiovascular exercises that are gentle on the joints.

Five Water Exercises to Try:

  • Water Walking: Walk back and forth in waist-deep water.
  • Swimming Laps: Choose various strokes like breaststroke, butterfly, or backstroke.
  • Leg Kicks: Hold onto the pool wall and kick your legs gently.
  • Arm Movements: Move your arms in circles under the water.
  • Floating Exercises: Use a pool noodle to stretch and move gently.

3. Yoga

Yoga promotes flexibility and strength, making it a great option for low-impact exercise.

Four Poses to Try:

  • Seated Forward Bend: Sit comfortably and lean forward to stretch.
  • Leg Raises: Lift each leg one at a time while lying down.
  • Child's Pose: Kneel with arms stretched forward to relieve tension.
  • Cat-Cow Stretch: Go on hands and knees to alternate between arching and rounding your back.

4. Tai Chi

Tai Chi is a gentle exercise combining slow movements and deep breathing, beneficial for balance and relaxation.

Three Simple Tai Chi Movements:

  • Shift your weight side to side while gently moving your arms.
  • Lift one leg slightly to enhance balance.
  • Perform slow, controlled movements while focusing on breathing.

5. Sitting Exercises

For those who may have difficulty standing for long periods or are on dialysis, seated exercises are an excellent option.

Hand and Arm Exercises:

  • Wrist Rolls: Rotate wrists in circles.
  • Hand Squeezes: Squeeze a stress ball.
  • Bicep Curls: Use light weights to curl arms up and down.
  • Shoulder Shrugs: Lift and lower shoulders to relieve tension.

Leg Exercises:

  • Seated Leg Lifts: Lift one leg at a time and hold.
  • Ankle Rolls: Rotate ankles in slow circles.
  • Foot Taps: Tap feet up and down to promote circulation.
  • Seated Heel Raises: Lift heels off the ground.

If you're seeking inspiration to get moving, consider participating in Join an NKF Kidney Walk! This event not only helps raise awareness about kidney disease but also allows you to connect with a community committed to making a positive impact.

For more resources and motivation on staying fit with kidney disease, feel free to explore additional articles and engage with communities dedicated to kidney health. 

References:

5 Low-Impact Kidney-Friendly Exercises to Try During National Kidney Month." National Kidney Foundation, March 13, 2025. Available at: https://www.kidney.org/news-stories/5-low-impact-kidney-friendly-exercises-to-try-during-national-kidney-month