Everything in Moderation

What if you can't, or don't want to exercise at a high intensity? The good news is that moderate activity (like brisk walking, light cycling, or water aerobics) can still bring meaningful kidney and overall health benefits, even if you don’t push into high-intensity workouts.

Here’s how moderate exercise helps:

1. Supports Kidney Function

• Even at lower intensities, activity improves circulation and blood pressure control—two key factors in protecting the kidneys.

• Research shows that consistent, moderate movement is linked with a slower decline in estimated GFR over time.

  
  

2. Improves Glucose and Blood Pressure Control

• Moderate exercise boosts insulin sensitivity, helping to stabilize blood sugar.

• It also lowers resting blood pressure, easing strain on kidneys.

  
  

3. Reduces Inflammation and Body Fat

• Carrying excess weight is a risk factor for kidney decline.

• Moderate activity helps reduce central fat and inflammation, protecting vascular health.

  
  

4. Enhances Energy and Quality of Life

• Even 20–30 minutes of walking most days can increase stamina and reduce fatigue, making daily life easier to manage.

• Lower intensity is also sustainable long term, reducing the risk of burnout or injury.

  
  

  

✅ Examples of Moderate Activities:

• Brisk walking (where you can talk but not sing)

• Gentle cycling on level ground

• Swimming or water aerobics

• Dancing at a comfortable pace

• Gardening, raking leaves, or household chores done actively

  
  

Practical Tip:Aim for 150 minutes per week (about 30 minutes, 5 days a week) of moderate activity. If that feels like too much at once, start with 10-minute bouts and build up gradually.

myrenalrehab.com has an excellent beginner walking program that can get you started on your way to improved activity and health.