5 Low-Impact Kidney-Friendly Exercises to Try During National Kidney Month

National Kidney Month is the perfect time to focus on health and kickstart your new exercise routine. Staying active is important for everyone, especially if you have kidney disease or risk factors like diabetes or high blood pressure. But starting a new routine can feel overwhelming. Don't worry—these five low-impact exercises are the perfect way to start.

Jump to

1. Walking
2. Swimming or Water Aerobics
3. Yoga
4. Tai Chi
5. Sitting Exercises

According to the CDC, regular exercise may help lower the risk of early death in people with chronic health conditions like high blood pressure and diabetes.

For Wilson Du, this couldn't be more true. He had obesity and high blood pressure when his kidneys failed. Sick and hardly able to walk, Wilson considered giving up.

"I was contemplating ending dialysis and decided I needed to make a choice right then–was I going to give up or fight? I chose life," said Wilson. "I got out of my wheelchair and walked ten feet. It was the most painful walk I've ever done in my whole life."

But the pain didn't break Wilson–it transformed him. He committed to fitness, losing the extra weight, and getting on the kidney transplant waitlist.

Wilson then became an NKF volunteer to inspire others to start exercising. During one event, he met Amy Hewitt, the Executive Director of NKF Serving The West. Wilson's story moved Amy, who donated a kidney to him in a paired exchange.

Other benefits of exercise include:

• Better sleep
• Weight loss or weight management
• Lower levels of mental health issues like depression and anxiety
• Decrease pain
• Improved heart, muscle, and brain health.

To get these benefits, the CDC recommends 150 minutes of moderate-intensity exercise each week and two days of muscle-strengthening activities for 20 to 30 minutes each session.

"I want everyone to know that I wasn't an athlete before I started training," Wilson said. "I was very unhealthy. If I can go from morbidly obese to living a completely healthy lifestyle, so can you. Take it slow, and don't give up."

Learn more about staying fit with kidney disease.

Walking is one of the best ways to stay active. It doesn't require special equipment and can be done almost anywhere.

How to Build Your Walking Practice:

1. Start with a goal you can achieve, even if it's just 5 to 10 minutes a day.
2. Add five more minutes to your walk each week until you reach 30 minutes per session.
3. Try walking faster or uphill as you build strength.

You can also fit more walking into your day by parking farther from your destination, taking the stairs instead of the elevator, or walking in place during phone calls.

Looking for motivation to start walking? Join an NKF Kidney Walk! You'll raise kidney disease awareness while walking with a community dedicated to making a difference.

Swimming and water aerobics are wonderful exercises that get your heart pumping. They are also easy on joints.

Five water exercises to try:

1. Water Walking: Walk back and forth in waist-deep water.
2. Swimming Laps: There are plenty of swimming strokes to try, like breaststroke, butterfly, or backstroke. You can also use a floatation device to make swimming easier.
3. Leg Kicks: Hold onto the pool wall and kick your legs gently.
4. Arm Movements: Move your arms in circles under the water.
5. Floating Exercises: Use a pool noodle to gently stretch and move.

Yoga is a gentle exercise that can help with flexibility and strength. It can also help manage stress and improve balance. 

Four poses to try:

1. Seated Forward Bend: Sit on the floor or a chair and gently lean forward to stretch your back and legs.
2. Leg Raises: While lying down, slowly lift one leg at a time and hold.
3. Child's Pose: Kneel and stretch your arms forward on the floor to relieve tension.
4. Cat-Cow Stretch: Go onto your hands and knees. Move between arching your back towards the sky and rounding it in towards the floor. 

Tai Chi is a peaceful exercise that uses slow movements and deep breathing.

Three simple Tai Chi movements to try:

1. Slowly shift your weight from side to side while moving your arms in a gentle wave.
2. Lift one leg slightly to improve balance. Hold before switching to the other.
3. Extend your arms forward and slowly bring them back to your chest.

Remember to focus on breathing while performing each movement. 

Sitting exercises are great if standing for long periods is difficult. Those on dialysis may also be able to do some of these movements while receiving treatment. Ask your team how you can safely do them during dialysis.

Hand and Arm Exercises:

• Wrist Rolls: Rotate your wrists in circles.
• Hand Squeezes: Squeeze a stress ball or soft object.
• Bicep Curls: Curl your arms up and down.
• Shoulder Shrugs: Lift and lower your shoulders to relieve tension.

Leg Exercises:

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

If your doctor approves, you can add light hand weights or resistance bands to many of these seated exercises for an added burn.

Find more NKF kidney health resources.