What do you think of when you hear the words “physical activity?” Some may think of high-intensity activities like running, cycling, and playing sports. Physical activity actually includes a lot more. Cooking, gardening, playing a musical instrument, and house cleaning are also considered physical activities and can be beneficial to your health. 

According to the World Health Organization (WHO), around one in three women and one in four men do not participate in enough physical activity. Learn about why physical activity is important, what’s recommended for CKD patients, and ways to increase your activity.*

What are the benefits of physical activity?

Whether or not you have a chronic (long-term) condition, physical activity promotes good health in many areas. The WHO says regular physical activity helps:

• Improve bone and functional health
• Reduce symptoms of anxiety and depression
• Enhance brain function
• Promote better sleep
• Regulate blood pressure

What are physical activity recommendations for CKD?

The WHO encourages people living with CKD to participate in physical activity regularly. Their specific recommendations for people with chronic (long-term) illnesses include:

• 150-300 minutes of moderate-intensity aerobic physical activity or 75-150 minutes of high-intensity aerobic activity
• Perform functional balance or strength training that involves all major muscle groups three or more days a week

What is considered moderate-intensity exercise?

High-intensity aerobic activity, like running, cycling, jumping rope, and playing basketball, is what many of us consider “exercise.” Moderate-intensity exercise can be found in household chores and many other regular activities such as: 

• Washing and waxing a car for 45-60 minutes
• Cleaning windows or floors for 45-60 minutes
• Gardening for 30-45 minutes
• Wheeling yourself in a wheelchair for 30-40 minutes
• Pushing a stroller for 30 minutes
• Raking leaves for 30 minutes
• Walking two miles in 30 minutes
• Shoveling snow for 15 minutes
• Stair walking for 15 minutes

Where can I do strength training?

Many people struggle to meet the WHO’s recommendation for balance and strength training. Gym and other fitness memberships may offer a wide variety of workout classes and equipment but can also be expensive and time-consuming. 

Fortunately, there are free options on the internet that can help support you. Older and less mobile individuals may find AARP’s Staying Fit helpful. They offer 10-minute strength training classes and some may even be done completely seated. Fitness Blender provides a wide range of classes for different levels of fitness including yoga and body strength training. 

Increasing your physical activity supports good health if it is increased appropriately so as not to lead to an injury. If you have physical limitations, speak with your doctor before starting a new exercise routine.

*Physical activity. (2020, November 26). World Health Organization (WHO). https://www.who.int/news-room/fact-sheets/detail/physical-activity