Japanese doctor suggests simple exercises for healthy kidneys

Maintaining brisk walking at the correct intensity helps kidney patients boost blood circulation to restore filtering function, but two specific groups should strictly avoid it.

Walking offers practical benefits for kidney health. As a key aerobic exercise, walking is considered the most suitable form of training for kidney patients to start and maintain long-term. Recent studies also note that a regular walking habit can positively impact the glomerular filtration rate.

Professor Masahiro Kozuki, Chairman of the Board and President of Yamagata Prefectural University of Health Sciences, emphasizes that aerobic activity is a full-body exercise that helps maintain continuous and stable breathing at a consistent rhythm. He specifically recommends brisk walking for kidney patients, as this method effectively supports kidney function recovery. Latest research even indicates that patients who consistently engage in brisk walking, achieving a certain number of steps, have shown significant improvement in their estimated glomerular filtration rate (egfr).

Illustration: Rex

Masahiro states that while the exact mechanism is still being clarified, full-body exercise through brisk walking enhances heart function and promotes blood circulation. This ensures an adequate blood supply to the kidneys, thereby reducing their workload and strengthening their overall activity.

Regarding exercise intensity, Masahiro explains that the standard for brisk walking is when the heart rate increases by 20-30 beats per minute (bpm) compared to a resting state. For example, if the normal heart rate is 60 bpm, it should reach 80-90 bpm during walking; individuals using beta-blockers should only aim for a maximum increase of 20 bpm.

The most practical and easily recognizable measure is to adjust the pace so that the body begins to sweat slightly, yet one can still converse normally. In addition to walking, patients can flexibly choose other forms of exercise, such as: swimming, outdoor cycling, or indoor cycling, depending on their health condition, physical fitness, and living environment.

However, over-exercising can be counterproductive and harmful to the kidneys. Masahiro warns, "The most important principle is to ensure safety, absolutely avoid overexertion, and maintain consistency." He notes that if training at an intensity that leads to gasping or shortness of breath, the kidneys will become overloaded; therefore, patients must avoid this state. Furthermore, individuals with worsening disease progression or acute nephritis should refrain from physical exercise.

To train safely and maintain a sustainable habit, Masahiro suggests that patients consult a doctor before exercising to determine an appropriate duration and walking distance. If the agreed-upon exercise level still causes discomfort, one can begin with short walking intervals of about 5 minutes. Exercisers should stop immediately if they feel unwell and always carry water for timely rehydration, avoiding dehydration, which places significant stress on the kidneys.