10 Easy Ways To Get Moving

You’ve probably been told that keeping active when you have kidney disease is good but perhaps you don’t know where to start. Maybe it’s been a while since you’ve done any exercise and the thought of going to a gym is daunting. Well, our advice is to start small, set yourself an activity plan that you are likely to stick with and above all find things that you enjoy. If you’re looking for some ideas then read our list of 10 ways to get more active!



There is no doubt that walking is one of the easiest ways to increase your activity. The key to success and building long term habits is to try and incorporate it into your daily life! Ditch the car or public transport. If it’s too far, park the car further away or get off the bus or train a couple of stops early. Take stairs and avoid lifts. Walk and don’t stand on escalators. Go for a walk with a friend instead of catching up on the phone. All of these things will get you moving more every day!


2. Workout at home

We know gyms or public spaces are not for everyone when it comes to exercising. But there’s so many options to workout from the comfort of your home and the bonus is you don’t need to travel anywhere!

We have a great option to share with you that is dedicated to offer live and on-demand online exercises for those with kidney disease. Kidney Beam is an online platform led by professionals who work with people just like you. You’ll be impressed with the variety of classes on offer including high intensity interval training, circuit classes, yoga, pilates, strength training and even exercises you can do on dialysis! There’s even an online community group to meet others to share your journey with and find some exercise buddies.


3. Set yourself a personal step challenge

We’ve all heard about trying to get in 10 000 steps every day. How many steps do you walk a day? Setting yourself a personal step challenge will help you to increase your steps no matter where you’re starting from. If you’re only managing 1000 steps per day, then try 2000 steps next week and 3000 the week after. As long as you are improving every week, then that is progress. Don’t aim for perfection – it’s progress that counts. Rome wasn’t built in a day! So grab a pedometer and get stepping. You can even get friends and family involved for a bit of a friendly competition.


4. Play with kids/grandkids in the park

Who says playing isn’t exercise? Not us!! And we believe exercising should be fun! So run around with your children or grandchildren, kick a ball around in the park with friends or play frisbee on the beach on holiday. They all count!!! You can really enjoy this one!


5. Why not start jogging?

Does the thought of going for a jog fill you with dread? You’re definitely not alone. But with the support of the Couch to 5k app, jogging has been made easier. This app has seen so much success with absolute beginners. People who have never run before, maybe like you, who complete the 9 week challenge and are running 5k in just a couple of months. Download the Couch to 5k app here and see how you can go from couch to 5k in just 9 weeks.


6. Go for a bike ride

Cycling can combine physical activity with exploring new areas. You can do it alone or with friends. And it can save time getting from A to B. And there’s even the option to do it indoors with an exercise bike. Cycling is no doubt a great way to increase your physical activity and it’s a fantastic calorie burner!


7. Get busy at home

Why not kill 2 birds with 1 stone? By doing household chores, you’ll not only achieve a spotless house but you’ll also burn lots of calories whilst you’re doing it! Put on your favourite music and have a dance whilst you dust or head out into the garden to get some extra Vitamin D whilst getting rid of those annoying weeds. Housework and exercise really can go hand in hand!


8. Take advantage of exercise referral schemes

Have a chat with your GP about any exercise referral schemes. If there isn’t one locally, find out if your local leisure centre has any subsidised or discounted memberships. These memberships often allow you to use their facilities such as the gym and swimming pool during certain hours for a reduced price. Check out what’s available near you!!


9. Lift weights or work with resistance bands

It’s recommended to do some strengthening activities at least twice per week. Don’t worry if you’re a complete beginner because we all start somewhere. This 5 week strength and flexibility programme is perfect for beginners and you’ll be lifting weight in no time. And once you’ve got the hang of it, you can even lift weights and use resistance bands whilst watching your favourite TV show! We love multitasking!


10. Up the stairs

Climbing stairs burns a LOT of calories and is a great activity to help you with weight loss. It can also help build muscle mass in your lower body. If you have stairs in your house, then you’ve got a ready-made exercise machine. But don’t worry if you don’t as there are a range of stepper machines to suit everyone’s budget.


We hope that you have found some inspiration to get moving! Make that first step and pick one activity to start with. It’s often starting that’s the hard part. Set small achievable goals and build on them. That’s how the best habits are formed! Whatever you choose, enjoy a range of different activities so you don’t get bored.  And remember to track your progress – it really is a great motivator to see how far you’ve come!


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