You might know that exercise is important for your overall health but is exercise and kidney disease a safe combination? Figuring out what type of exercise to do, how much is actually safe, and where to even start can feel daunting.
The good news? You can exercise safely with CKD! This blog post will reassure you that exercise is not only safe but beneficial when done correctly. You’ll learn
✔ The best types of exercise for CKD (aerobic, strength, flexibility, and balance).
✔ How to start safely, even if you haven’t exercised in a while.
✔ How to make exercise a regular habit so you stay consistent.
✔ Tips for staying motivated and enjoying movement.
By the end of this post, you’ll have a clear step-by-step plan to start moving safely and confidently. Whether you’re a beginner or looking to improve your routine, this guide will help you exercise with confidence while protecting your kidney health. Let’s get started!
How exercise supports your health
It’s no secret that regular exercise is great for your health. It helps maintain a healthy weight, supports heart health, regulates blood sugar levels, lowers blood pressure, and boosts overall well-being. However, did you know that exercise has specific benefits for people with CKD Stages 3 and 4
Studies on different types of exercise—aerobic training, resistance exercises, and stretching routines—have shown remarkable improvements for people with CKD, including:
✅ Small but meaningful improvements in eGFR – a key measure of kidney function
✅ Better exercise tolerance – meaning you can go for longer walks, climb stairs more easily, and feel less breathless
✅ Lower fatigue levels—so you can get through your day without feeling drained
✅ Improved physical function—making daily activities smoother and easier
While research on exercise in CKD Stages 3 and 4 is still growing, every study so far confirms that exercise is safe—whether done in a supervised setting or at home. The best part? No significant negative effects have been observed. So, movement is not just possible—it’s beneficial! However, be mindful if you have any other health conditions that may impact your ability to exercise safely – always speak to your healthcare team.
How exercise improves your daily life
Here’s how staying active can make real improvements in your daily life:
➡️ Everyday activities feel easier: Climbing stairs, walking further, or keeping up with kids, grandkids, and pets won’t feel like a struggle. Your stamina will improve, so you can do more with less effort.
➡️ You’ll experience an instant mood boost: Exercise releases endorphins (the “feel-good” hormone) that give you a sense of accomplishment and positivity after a workout.
➡️ Better sleep quality: Regular movement helps regulate your sleep cycle, meaning you’ll wake up feeling more refreshed and ready for the day. Who wouldn’t want that?!
➡️ Less stress, more relaxation: Exercise lowers cortisol (your stress hormone) and releases tension, making it a natural stress reliever.
➡️ Sharper brain function: Increased blood flow to the brain improves focus, memory, and problem-solving skills—perfect for staying on top of daily tasks.
➡️ A boost in confidence: Taking control of your fitness can make you feel stronger, healthier, and more in charge of your well-being, motivating you to make other positive lifestyle changes.
Exercise and kidney function
We’ve seen many people in the kidney community ask: “Does exercise or building muscle increase creatinine? Does this mean exercise and muscle gain is bad for my kidneys?”
Let’s break these both down…
💡 Yes, exercise can temporarily increase creatinine, but this is NOT a sign of kidney damage.
When you exercise, your muscles release creatinine into the blood. This is completely normal. The increase depends on how intense and long your workout is, as well as your fitness level. However, this rise in creatinine is temporary and does not mean your kidney function is worsening. In fact, regular exercise has been shown to have protective benefits for kidney function over time!
And what about building muscle…
💡 Yes, more muscle mass can increase baseline creatinine, but this is NOT a sign of kidney damage.
The more muscle you have, the higher your creatinine will be. But here’s the key point: this does NOT mean your kidneys are getting worse. What truly matters is how well your kidneys filter creatinine, which is measured by your eGFR (estimated Glomerular Filtration Rate). So don’t be afraid of gaining muscle! Resistance training in moderation is safe and beneficial.
If you’re worried about high creatinine levels, instead of stopping exercise, try this:
- Stay hydrated—drink enough fluids during and after exercise
- Avoid creatine supplements—these artificially raise creatinine levels
- Time your blood tests wisely—avoid testing immediately after exercise or after having an animal protein based meal, as creatinine levels will naturally be higher
- Don’t overdo strength training—very heavy lifting can cause excessive muscle breakdown.
- Talk to your healthcare team: make your team aware if you are doing regular strength training so they can interpret your results appropriately
So now we’ve cleared that up, let’s look at some of the different ways you can exercise.
We get asked a lot about exercise in our 1:1 consultations. If you would like to know more about how to make simple changes to your lifestyle for your kidney health, why not book a FREE 15 minute enquiry call to chat with a kidney specialist dietitian to see how 1:1 support can help you.
Types of exercise
Aerobic (cardiovascular) exercises
Aerobic exercise is any activity that makes your heart beat faster and increases your breathing for an extended period. It’s often called “cardio” because it strengthens your heart and lungs. It can be high-impact or low-impact. The table below shows examples of high and low-impact exercises and who it is best suited to.
| Low-Impact Aerobic Exercise | High-Impact Aerobic Exercise | |
|---|---|---|
| What is it? | Gentler on the joints because one foot always stays on the ground, or they involve water support such as aqua aerobics | Involves both feet leaving the ground at the same time or quick, forceful movements. They put more strain on joints but they burn more calories and can be great for building strength and endurance. |
| Examples | - Walking (outdoors or treadmill) - Cycling (stationary bike or outdoor) - Swimming or water aerobics - Dancing (low-impact styles like ballroom or slow-paced Zumba) - Elliptical machine (a gentler alternative to running) - Rowing machine - Chair exercises (seated marches, chair bicycle) | - Running or jogging - Jumping jacks - Jump rope - High-intensity dancing (e.g., Zumba, aerobics) - Burpees - Plyometric exercises (e.g., squat jumps, box jumps) - Sports like basketball or tennis |
| Who is it suitable for? | People with: - Joint pain - Arthritis - CKD-related fatigue - Recovering from injury - New to aerobic exercise - Want a gentler workout | People with: - Good joint health - Good fitness level - Want a more intense workout |
| Who is it not ideal for? | Suitable for everyone | People with: - Joint pain - Arthritis - CKD-related fatigue |
Resistance (strength) exercises
This is an exercise that uses some form of resistance (weight, bands, or your own body). You don’t need heavy weights—even small movements with light resistance can make a difference. This type of exercise builds and strengthens your muscles and keeps your bones healthy.
Examples include:
Bodyweight exercises – squats, push-ups, lunges
Using weights – dumbbells, kettlebells, household objects eg filled water bottles
Resistance bands – stretchy bands that create tension when pulled
Machines at the gym – leg press, chest press, etc.
Chair exercises – seated leg lifts, arm raises with light weights
Balance exercises
These exercises help you stay steady on your feet, making it easier to walk, stand and avoid falls by improving coordination and balance and making your legs and core stronger.
Examples include:
Heel-to-toe walk – Walking in a straight line, placing one foot directly in front of the other.
Single leg stand – Holding onto a chair and balancing on one foot for a few seconds.
Tai chi – Slow movements to improve balance.
You may feel a little wobbly at first, but you will get stronger over time!
Stretching & flexibility exercises
These exercises help make your muscles less stiff and improve posture, movement and flexibility. They are also important to help prevent pain and injuries.
Examples include:
Yoga – Also great for balance, breathing, mindfulness and relaxation
Pilates – Can also support with building strength and flexibility
Simple stretches at home – e.g. shoulder stretch, hamstring stretch
Daily movement
Although not technically considered exercise, this refers to all the calories you burn from daily movements that aren’t structured exercise but still keep you active so they definitely deserve a mention. Increasing these activities alongside a more structured exercise programme can be helpful if you want to burn more calories, maintain a healthy weight and keep the body active throughout the day.
Simple ways to increase these include:
- Walk while on the phone
- Stand up and stretch every hour
- Do light housework eg sweeping, dusting, vacuuming or gardening daily
- Carry bags home from grocery shopping
- Play with kids, grandkids or pets
- Use a standing desk instead of sitting
- Take the stairs instead of the lift
- Stretch while watching TV
All four types of exercise as well as general daily movement can be beneficial for CKD when done safely. So let’s see how to get started with these!
How to exercise safely with CKD
Follow these simple guidelines to move confidently while protecting your kidneys.
1. Start slow and build-up gradually: If you’re new to exercise, ease into it with low-impact activities like walking, gentle stretching or chair exercises. Begin with just 5-10 minutes a day, then slowly increase your time and intensity as your body adapts.
💡 Tip: Focus on progress, not perfection. Move at a pace that feels right for you!
2. Listen to your body: Fatigue is common with CKD, so pay attention to how you feel and take breaks when needed.
💡 Tip: If you feel tired after a workout but recover in a few hours, you’re on track. If fatigue lingers all day, ease up next time.
3. Keep blood pressure in check: Since many people with CKD have high blood pressure, exercise in a way that keeps it stable. If blood pressure is poorly controlled, safer choices are walking, swimming or water exercises, a gentle form of yoga or Tai Chi and light strength training.
💡 Tip: If you take blood pressure medication, check your levels before and after exercise to stay within a safe range.
4. Stay hydrated: Exercise leads to sweating, which increases your need for fluid. Hydrate appropriately.
💡 Tip: Watch for signs of dehydration like dry mouth or dizziness, and adjust accordingly.
5. Know when to stop: Some muscle fatigue is normal, but stop immediately if you experience:
- Chest pain or pressure
- Severe dizziness or feeling faint
- Shortness of breath that doesn’t improve
- Worsening leg cramps
- Irregular or rapid heartbeat
💡 Tip: Always listen to your body! If something doesn’t feel right, stop and rest. If symptoms persist, seek medical advice.
Getting started with exercise for CKD (even if you haven’t exercised in a while!)
If you have CKD and haven’t been active in a while, it may feel hard to figure out where to start. The key is to start small and aim to make movement a habit in your daily life. Follow this step-by-step plan to build a safe, sustainable exercise routine.
Step 1: Speak to your healthcare team 🩺
Before starting any exercise plan, talk to your healthcare team – to ensure exercise is safe for you.
Ask:
- What types of exercise are safe for my stage of CKD and my other health conditions? (if you have any other health conditions)
- Are there any exercises I should avoid?
- How can I manage fatigue or joint pain (or any other symptoms you may have) while being active?
Step 2: Take the first step by creating a small habit 👣
If you are not currently active and haven’t exercised for a while, the above beginner plan may still feel a little unmanageable and even if you feel motivated now to start, you may find you do it for the first few days and then give up. Does this sound familiar? The best way to start exercising that is sustainable is to build a tiny, manageable habit.
Here’s how:
✅ Pick one easy action to do every day eg I will walk for 5 minutes in the morning
✅ Tie it to something you already do eg walk while talking on phone, stretch while watching TV
✅ Make it easy and rewarding eg lay out your walking shoes the night before, listen to your favourite podcast while out walking
Step 3: Create your exercise plan 📅
For CKD, it’s best to combine all four types of exercises for a balanced routine. If you’re new to exercise, start with low-impact exercises and build up gradually.
For example, pick a low-impact activity for aerobic exercise eg increasing your daily movement, walking, swimming and choosing light weights (or your body weight) for resistance training. You can also start with simple balance and stretching exercises at home.
Once you’ve picked your activities, start small eg 5-10 minutes and gradually increase the duration towards the recommended weekly exercise for your age:
People between 18-64: 150 mins (2.5 hours) of low-impact aerobic exercise or 75 mins of high-impact aerobic exercise each week PLUS resistance exercises at least 2 days per week
Older people over 65 years: 150 mins (2.5 hours) of low-impact aerobic exercise or 75 mins of high-impact aerobic exercise each week spread over at least 2-3 days if you are already active days PLUS resistance, balance or flexibility exercises at least 2 days per week
Everyone is additionally advised to spend less time sitting or lying down and breaking up long periods of time with daily movements eg walking while on the phone, light stretching while watching TV, and light housework.
How to stay motivated
Starting an exercise routine is one thing—sticking to it is another! The key to long-term success is making movement a natural and enjoyable part of your lifestyle. Here are some simple, effective ways to stay motivated with your new exercise plan!
1. Do something you enjoy: Exercise doesn’t have to feel like a chore! If you enjoy what you’re doing, you’ll be more likely to stick with it.
2. Set small, achievable goals: Big goals can feel scary, so start small. Instead of saying, “I will exercise for 30 minutes every day,” try “I will walk for 5 minutes after breakfast.” Once you achieve a small goal, increase it slightly to keep progressing. Small steps lead to big changes over time!
3. Exercise with friends or family: Exercising with a partner, friend or family member can make it more enjoyable and keep you accountable. Go for a walk with a friend or do a stretching routine with your partner at home.
4. Track your progress: Seeing progress—even small improvements—keeps you motivated. Tracking helps you celebrate achievements and stay accountable. You can use a simple journal, check off exercise days on your calendar or use a step tracker or fitness app. Make sure to celebrate your wins!
5. Keep it varied: Repeating the same exercises every day can become boring. Mix things up to keep your workouts fresh and enjoyable. Alternate between walking, stretching, and light strength exercises or try new activities like Tai Chi, chair yoga, or swimming.
6. Join a local group or class: Being part of a community can make exercise more enjoyable, sociable and fun and can help with accountability helping you stay committed in the long run. . Look for a community walking group, join your local Park Run, sign up for a yoga class or join an online group for motivation and support.
7. Incorporate movement into daily life: If setting aside “workout time” feels hard, start by sneaking movement into your daily routine. Take the stairs instead of the lift, walk while on phone calls or do simple leg lifts or seated marches while reading. Small, consistent movements throughout the day can still add up.
Final thoughts
Exercise doesn’t have to be difficult—even small steps can make a big difference in managing CKD, improving energy levels, and supporting your overall health. By choosing the right types of exercise, starting slowly, listening to your body, and making movement a habit, you can stay active safely and confidently.
Remember: Every bit of movement counts. Whether it’s a short walk, a few stretches, or light strength training, the key is to find what works for you and stick with it.
Resources
Excellent guidance about CKD and exercise can be found on the Kidneybeam website www.kidneybeam.com.
Free to anyone with a CKD diagnosis and under the care of a GP, this incredible resource has something for everyone with CKD, no matter your age or fitness level. They provide a huge variety of online on-demand exercise classes including cardiovascular exercises, strengthening exercises, yoga, dance and stretching. They have also created programmes such as the 12-week ‘Kidney Rehab’ & the ‘Getting Ready for a Kidney Transplant’ programmes.
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