Exercise and CKD

You don’t need to run marathons. Even small amounts of regular movement can improve your health, reduce tiredness, and help manage other conditions like high blood pressure or diabetes.

Why exercise matters with CKD

Regular activity can help:

• Lower your blood pressure
• Improve your heart health
• Support your mental wellbeing
• Reduce inflammation in the body
• Help you sleep better and feel less tired
• Keep your muscles and bones strong
• Maintain a healthy weight

It can also improve how well your body responds to medicines and reduce the risk of needing dialysis sooner.

What kind of exercise is safe?

Most types of movement are safe for people with CKD, especially in Stage 3 or 4. You might try:

• Walking
• Swimming
• Yoga or tai chi
• Gentle cycling
• Chair-based or low-impact exercise

The key is to find something you enjoy and can do regularly. Housework, gardening, or taking the stairs can count.

Start slow and listen to your body

If you’re not used to exercise, start small. Even 5 to 10 minutes a day can make a difference. Gradually build up to:

• 30 minutes of moderate activity on most days
• Two sessions of muscle-strengthening activity per week

Some people with CKD feel tired or weak. That’s normal. Choose a pace that suits you, and take rest when needed.

If you're aiming for 30 minutes of moderate activity, that could include:

• A brisk walk in your local area
• Going up and down stairs at home a few extra times
• A gentle cycle on a flat route
• Walking around a shopping centre or supermarket at a steady pace

You don’t need to do all 30 minutes at once—try breaking it into three 10-minute sessions across the day.

For your muscle-strengthening activities, here are some easy examples:

• Using light hand weights or food tins to do arm curls
• Standing up from a chair and sitting back down 10 to 15 times in a row
• Gentle resistance band exercises (you can buy these cheaply online)
• Carrying shopping bags
• Gardening tasks like digging or weeding

If you're unsure, ask your healthcare team or physiotherapist to help you get started safely.

When to speak to a healthcare professional

You should check with your doctor or nurse before starting a new activity if you:

• Have severe fatigue or shortness of breath
• Are on fluid restrictions or have swelling in your legs
• Have heart problems or bone issues
• Are on dialysis or preparing for it

They can help you choose the right activities and avoid anything that may not be safe for you.

What if I miss a day (or a week)?

That’s OK. Life happens. What matters most is getting back to it when you can. The goal isn’t perfection, it’s progress. A little bit of movement, done often, goes a long way in helping you feel better and live well with CKD.