In this article, we'll cover what current guidelines recommend, how to start safely, and practical tips for making exercise a lasting part of your routine.
What Do the Guidelines Say?
According to recent guidelines from BMC Nephrology (2022), non‑dialysis CKD patients are encouraged to aim for 150 minutes/week of moderate aerobic exercise, or 75 minutes/week of vigorous activity, along with strength training at least twice weekly.
The European consensus (2024) also supports these amounts, highlighting that exercise is safe and beneficial across CKD stages when customized.
Other reviews (Springer, 2024) underscore that aerobic + resistance training improve physical function, fitness, and quality of life; exercise programs longer than 12 weeks tend to yield better results.
Types of Exercise & What They Do
| Type | Examples | Benefits |
|---|---|---|
| Aerobic | Walking, cycling, swimming | Improves heart health, lung capacity; helps with blood pressure control |
| Resistance | Bodyweight, light weights, bands | Helps prevent muscle loss, boosts strength, improves daily function |
| Flexibility & Balance | Yoga, stretching, tai chi, balance drills | Improves mobility; reduces fall risk; maintains joint health |
Safety First: Getting Started
Before you begin any exercise routine:
- Talk with your nephrologist or primary care doctor, especially if you have cardiovascular disease, poorly controlled hypertension, or other comorbidities.
- Start slowly. Even short walks or gentle stretching count. As your tolerance improves, increase duration or intensity.
- Monitor how you feel — watch for dizziness, swelling, pain, or shortness of breath. If any of these occur, stop and consult your doctor.
Practical Tips to Get Moving
- Set realistic goals. For example: "5‑minute walk 3 times a day," then increase to "30 minutes total per day."
- Break up sedentary time. Stand up, stretch, walk briefly every hour.
- Use what you have at home. Stairs, bands, resistance via household items.
- Buddy up. Ask a friend or family member to join; accountability helps.
- Track your progress. Use simple logs—"how many steps," "how many minutes," or our site's exercise tracker if you add it.
Sample Weekly Plan (Beginner)
| Day | Activity |
|---|---|
| Monday | 20‑minute walk + 5 minutes stretching |
| Tuesday | Rest or light stretching |
| Wednesday | 15 minutes cycling (stationary or outdoor) + arm strength using bands |
| Thursday | Rest or walk/stretch |
| Friday | 20‑minute walk + balance exercises |
| Saturday | Gentle swim or water exercise (if accessible) |
| Sunday | Rest + breathe, gentle stretch |
Overcoming Common Barriers
Fatigue:
Plan for exercise during times you feel most energetic. Even short bursts help.
Lack of time or space:
Use micro‑sessions (10 minutes), or use small spaces with simple equipment.
Fear or safety concerns:
You can start in modest intensity; watch safety (good shoes, safe surfaces); get professional guidance if needed.
Motivation:
Celebrate small wins; keep a visible log; mix up activities to keep interesting.
References
Baker LA, March DS, Wilkinson TJ, et al. Clinical practice guideline exercise and lifestyle in chronic kidney disease. BMC Nephrology. 2022.
Young HM, Billany RE, Graham‑Brown MP, et al. Physical activity in kidney disease: evidence and implementation. Nature Reviews Nephrology. 2025.
Battaglia Y, et al. Physical activity and exercise in chronic kidney disease: "Springer" review. 2024.