Steps to Build a Routine
📅 Set a Schedule: 3–4x/week
Why this frequency works:
- Allows for adequate recovery time
- Builds consistency without burnout
- Fits into most schedules
- Provides flexibility for bad days
Sample schedule:
- • Monday: Walking
- • Wednesday: Chair exercises
- • Friday: Stretching/yoga
- • Sunday: Light activity (optional)
🎯 Pick Activities You Enjoy
Why enjoyment matters:
- Increases motivation to continue
- Reduces perceived effort
- Makes exercise feel less like work
- Improves mental health benefits
Activity ideas:
- • Dancing to music
- • Gardening
- • Swimming or water aerobics
- • Walking with friends
- • Gentle yoga or tai chi
🚀 Start Small: 10–15 minutes/day
Benefits of starting small:
- Builds confidence and momentum
- Reduces risk of injury or burnout
- Easier to fit into daily schedule
- Creates sustainable habits
Progression tips:
- • Week 1-2: 10 minutes daily
- • Week 3-4: 15 minutes daily
- • Month 2: 20-25 minutes daily
- • Month 3+: 30+ minutes daily
🎉 Celebrate Small Wins
What counts as wins:
- Completing a workout session
- Exercising on a difficult day
- Increasing duration or intensity
- Feeling more energetic
Ways to celebrate:
- • Mark completed workouts on a calendar
- • Share progress with family/friends
- • Treat yourself to something special
- • Keep a progress journal
🔄 Adjust as Your CKD Changes
When to adjust:
- CKD stage progression
- New medications or treatments
- Changes in energy levels
- New symptoms or complications
How to adjust:
- • Consult your healthcare team
- • Modify intensity or duration
- • Try different types of exercise
- • Focus on what you can do
Monthly Plan
📋 Progressive Monthly Plan
Week 1–2: Foundation Building
Activities:
- • Light walking (10-15 minutes)
- • Gentle stretching
- • Deep breathing exercises
Goals:
- • Establish routine
- • Build confidence
- • Listen to your body
Week 3–4: Adding Variety
Activities:
- • Add chair yoga
- • Include strength bands
- • Increase walking time
Goals:
- • Build strength
- • Improve flexibility
- • Increase endurance
Month 2: Building Endurance
Activities:
- • Increase to 30 min sessions
- • Add interval training
- • Include balance exercises
Goals:
- • Improve cardiovascular health
- • Build stamina
- • Enhance daily function
Making It Stick
🎯 Set Realistic Goals
- • Focus on consistency over intensity
- • Celebrate progress, not perfection
- • Adjust goals as needed
- • Make goals specific and measurable
🤝 Find Support
- • Exercise with family or friends
- • Join CKD support groups
- • Work with a physical therapist
- • Share progress with your doctor
📱 Use Technology
- • Fitness tracking apps
- • Online exercise videos
- • Virtual support groups
- • Reminder apps for workouts
🔄 Stay Flexible
- • Adapt to bad days
- • Modify exercises as needed
- • Change routines seasonally
- • Listen to your body
💡 Closing Note
A routine that adapts to your body will serve you for life.
The key to long-term success isn't finding the perfect exercise routine — it's building a flexible, sustainable approach that grows and changes with you. Your fitness journey with CKD is unique, and your routine should reflect that.
Getting Started Today
1
Choose Your First Activity
Pick something simple and enjoyable for your first week.
2
Set Your Schedule
Decide on 3-4 days per week and specific times that work for you.
3
Start Small
Begin with just 10-15 minutes and build from there.
4
Track Your Progress
Keep a simple log of what you do and how you feel.