Summer is a great time to get outdoors, enjoy fresh air, and get moving. For people living with kidney disease, physical activity can be a powerful way to support overall health, and the warmer months offer the perfect chance to build healthy habits.
This week, we spoke with P.A. Ella on how she encourages patients to pursue activity at whatever level they are currently at. “The goal is 150 minutes of moderate activity per week,” she says. “But if that feels overwhelming, just start small. Even five to ten minutes a day makes a difference.”
Creative ways to stay active this summer
- Take walks in shaded parks or neighborhoods
- Swim or try gentle water aerobics
- Stretch or do yoga outdoors
- Make fitness social! Walk with a friend or join a local class like Silver Sneakers.
If you have a busy schedule or struggle to find time for formal workouts, look for everyday opportunities to move more. Take short walking breaks at work, use a home treadmill or elliptical, or even garden in the early morning or evening when it’s cooler.
Regular physical activity supports kidney health in many ways, such as managing blood pressure, improving blood sugar control, supporting weight management, and preserving muscle mass. These benefits can reduce the progression of kidney disease and may delay the need for dialysis.
Nutrition Matters Too
A balanced, kidney-friendly diet fuels your body and supports energy for exercise. Ella recommends including more plant-based meals and limiting processed foods. “More evidence shows that plant-based eating can support kidney health. Even small changes help,” she notes.
Along with staying active, staying safe in the summer heat is essential. Ella’s tips include:
- Avoiding peak heat hours
- Wearing light, breathable clothing
- Staying hydrated within your fluid restrictions
- Resting when needed and seeking shade
“Listen to your body and be kind to yourself,” Ella encourages. “You don’t have to do everything at once, just take the first step!”
Looking to stay active this summer? Talk to your care team at ANC about building a safe fitness and nutrition plan that works for you.
