Living with kidney disease can bring changes to your daily routine — but one thing that remains important is staying active. Regular movement can help improve your energy, support heart and kidney health, manage blood pressure, and even boost your mood. The good news? You don’t need to start running marathons or spend hours in a gym. There’s so much you can do right now to start having a more active lifestyle.
At Puget Sound Kidney Centers, we encourage everyone to find safe and enjoyable ways to move every day. If you’re enjoying it, you’re more likely to stick with it, so find what works for you! Here are a few ideas to get you started:
1. Start with Stretching
Stretching keeps your muscles flexible and your joints comfortable. Try these simple moves:
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Neck rolls – slowly look side to side, then up and down.
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Shoulder circles – roll your shoulders forward and backward.
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Ankle circles – while seated, lift one foot and rotate your ankle.
A few minutes in the morning or before bedtime can ease stiffness and help you feel more limber throughout the day. Tip: make stretching work for you! Listen to a podcast, watch TV, or put on some calming music to make it more enjoyable.
2. Take Short Walks
Walking is one of the safest and most effective ways to stay active.
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If you’re indoors, walk around your home, in your yard or down the hallway to get the blood flowing.
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Gradually add a few minutes each week.
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If you use a mobility aid, bring it along — steady movement counts just the same.
Even short walks help improve circulation and strengthen your heart and lungs. If you’re able, get out in the fresh air and walk the neighborhood. Even 15 minutes can make a big difference.
3. Try Chair Yoga or Seated Exercises
Chair-based movement can build strength and flexibility while keeping you supported.
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Look for “chair yoga for beginners” videos online or join a local senior or wellness center class.
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Practice gentle arm lifts, leg extensions or seated twists.
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Always move at your own pace — there’s no need to push or strain.
4. Make Movement a Habit
It’s easier to stay active when it becomes part of your routine. Try:
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Setting a timer to stretch every hour.
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Doing light activity while watching TV or listening to music.
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Inviting a friend or family member to join you for accountability and fun.
Consistency, not intensity, is what matters most.
5. Check with Your Care Team
Before starting any new exercise, talk with your nephrologist, nurse or dietitian. They can help you find activities that fit your health needs and energy levels, especially if you’re on dialysis or managing other conditions.
Small Steps, Big Impact
Every bit of movement adds up. Staying active helps you feel stronger, more confident and more in control of your health. Whether it’s a short walk, a stretch between chores, or a few minutes of chair yoga, these small steps can make a meaningful difference in how you feel each day.
Puget Sound Kidney Centers is here to support you on every part of your kidney health journey — including finding safe, enjoyable ways to stay active.
An incredible 33% of adult Americans are at risk of developing kidney disease which, when it reaches stage five (also called end-stage renal disease), requires regular dialysis treatments or a kidney transplant for survival.
1. Cook at home. Eating at home is one of the best ways to ensure you’re eating kidney-healthy food. While restaurant and some fast food establishments may seem healthy, most meals out are packed with salt—not good for the kidneys. If you cook at home, you can control the amount of sodium you consume (aim for 2,000mg or less a day) and thus keep your kidneys healthy. Remember, it’s not the salt shaker that’s usually the problem—it’s pre-packaged, processed, and restaurant foods that are loaded with salt, with many meals exceeding the entire daily sodium limit. Cook at home and flavor foods with spices and herbs instead of salt.
2. Exercise every day. Exercise is so important for kidney health. Even a little bit every day will make a big difference in your health and how you feel. If you haven’t exercised regularly, make sure to build up slowly. Start by walking, stretching or lifting light weights. Gardening or taking an online yoga class are also great ways to work exercise into your daily routine. Make it a social outing as well by inviting friends over to walk around your neighborhood, or join a tennis or pickleball club. It’s never too late to learn a new sport! Working exercise into your day helps boost your mood and keep your kidneys healthy.
3. Stop smoking. Smoking can lead to many health problems, including chronic kidney disease. Smoking causes damage to your heart and blood vessels, which in turn leads to decreased blood flow to the kidneys. If this happens over time, it could cause irreversible damage to your kidneys. Quitting can be challenging but there are a number of resources available that can help. Help keep your kidneys healthy—talk to your doctor to help create a plan to stop smoking.
4. Manage blood pressure and diabetes. High blood pressure and diabetes are the two leading causes of chronic kidney disease. Controlling your blood pressure and managing your blood sugar are key to keeping your kidneys healthy. Keeping your blood pressure in the range set by your doctor, and keeping your blood sugar levels in your target range as much as possible, can help prevent damage to the kidneys.Talk to your doctor to make sure your diet and lifestyle choices and/or medication is helping you do this.
5. Reduce stress. Stress has a huge impact on our lives and our health. Research shows that spending time with people in the community helps lower stress, as does exercising, getting enough sleep, practicing breathing and meditation, and laughing. Lower your stress levels by spending time outside, joining a community group, spending time with family and friends, and focusing on living life in the moment.
It’s a fact – exercising regularly provides so many benefits, especially for your physical and mental health. Most people, no matter your age, weight or existing health issues, feel better after exercise. People living with chronic kidney disease are no exception. But if you’ve never had a regular exercise regime, it’s important to ease into exercise very slowly. Starting out too strong can result in injuries and turn you off exercise, so talk to your doctor about creating an exercise plan that’s right for you.
Here are our ideas for exercises you can do in the fall. As always, run your exercise plan by your doctor to make sure its OK for you.