When most people think about kidney health, they imagine drinking lots of water, cutting back on salt, or eating more fruits and veggies. And while all that is true, here’s a lesser-known fact: exercise plays a huge role, too.
But what is the best exercise for kidney health? Find out below.
What Is the Best Exercise for Kidney Health?
Moderate-intensity aerobic exercise, activities that get your heart rate up without pushing your body too hard, are best for kidney health.
Here are some examples:
1. Walking
Walking improves circulation, lowers blood pressure, and supports healthy weight management. These are all crucial for kidney function. Good shoes help you enjoy walking better.
How to do it:
- Aim for a brisk pace where you can talk but not sing. Start with 10–15 minutes and work up to 30 minutes a day, five days a week.
2. Cycling
Cycling strengthens your heart and lungs while being easy on the joints. Good circulation means your kidneys get more oxygen-rich blood to work efficiently.
How to do it:
- Choose either outdoor cycling or a stationary bike. Keep the resistance moderate and your posture upright to avoid strain.
3. Swimming
Swimming is a full-body workout that improves endurance without stressing the joints. That’s ideal for people with swelling or mobility issues linked to kidney problems.
How to do it:
- Swim laps at a comfortable pace or try water aerobics classes. Even 20–30 minutes in the pool can help.
4. Low-Impact Dancing
Dancing keeps your body moving, improves balance, and lifts your mood. This is important because stress can impact kidney health.
How to do it:
- Join a Zumba Gold or beginner dance class, or simply put on music at home and move to the beat for 20–30 minutes.
5. Yoga or Stretch-Based Workouts
While not cardio, yoga supports kidney health by reducing stress, improving flexibility, and helping regulate blood pressure.
How to do it:
- Focus on gentle poses and deep breathing rather than intense flows.
These five exercises will help you by:
- Improving blood flow to the kidneys
- Controlling blood pressure (a major factor in kidney health)
- Helping maintain a healthy weight
- Reducing stress and inflammation
How Much Exercise Is Enough?
Experts recommend about 150 minutes of moderate exercise per week. That’s 30 minutes a day, 5 days a week. You can break it into shorter 10–15-minute sessions if that’s easier.
A Few Safety Tips
- Always start slow if you’re new to exercise.
- Stay hydrated, but don’t overdo it — too much water can strain your kidneys if you already have kidney problems.
- If you have chronic kidney disease (CKD) or other health conditions, talk to your doctor before starting a new routine.
- Pair your workouts with kidney-friendly habits like balanced meals and proper hydration for the best results.
Conclusion
The best exercise for kidney health isn’t about extreme workouts but about moving your body regularly in ways that feel good and keep your heart happy. A brisk walk in the morning or an evening swim might just be the boost your kidneys are quietly thanking you for.
