Benefits of Walking for CKD
💪 Physical Benefits
- • Strengthens lower body without strain
- • Reduces blood pressure naturally
- • Helps control blood sugar levels
- • Improves circulation and heart health
🌟 Practical Benefits
- • Can be done anywhere, anytime
- • No special equipment needed
- • Free and accessible to everyone
- • Easy to start and maintain
Walking Tips for CKD
👟 Wear Supportive Shoes
What to look for:
- Good arch support
- Cushioned sole
- Proper fit (not too tight)
- Non-slip sole
Why it matters:
Prevents foot problems, reduces joint stress, and makes walking more comfortable
📊 Track Your Steps
Daily goals for CKD:
- 5,000–7,000 steps per day
- Start with 2,000-3,000 if new to exercise
- Gradually increase over time
- Use a pedometer or smartphone app
Benefits of tracking:
Motivation, progress monitoring, and goal achievement
👥 Walk with a Friend
Motivation benefits:
- Accountability partner
- Social interaction
- Safety in numbers
- Makes time pass faster
Tips:
Find someone with similar fitness level, set regular walking dates, and encourage each other
Add Intervals for Better Results
⚡ Interval Walking Routine
Basic Interval Pattern:
2 minutes brisk / 2 minutes slow × 4 cycles = 16 minutes total
2 min brisk
2 min slow
2 min brisk
2 min slow
Benefits of Intervals:
- Improves cardiovascular fitness faster
- Burns more calories in less time
- Keeps walking interesting and challenging
- Builds endurance gradually
Getting Started with Walking
Start Small
Begin with 5-10 minutes of walking and gradually increase to 30 minutes per day.
Choose Safe Routes
Walk in well-lit areas with smooth surfaces. Consider indoor options like malls during bad weather.
Listen to Your Body
Stop if you feel chest pain, dizziness, or severe fatigue. Consult your doctor if symptoms persist.
Make It Enjoyable
Listen to music, podcasts, or audiobooks. Walk in pleasant locations like parks or nature trails.
References
Mustata S. et al. (2004) Nephrology Dialysis Transplantation