Exercise is like a superpower when it comes to your health. But you knew that, right? Now there’s great news for people with diabetes – being active could help protect your kidneys. A 2024 study reveals that getting enough moderate to vigorous exercise may lower the risk of developing chronic kidney disease. This adds to previous evidence that physical activity provides major health benefits for people with diabetes.
What the Study Showed about Exercise and Kidney Health
The study looked at 1,750 people with type 2 diabetes who were overweight or obese. All participants were part of a larger trial examining intensive lifestyle changes for weight loss versus standard diabetes education and support. The lifestyle intervention group aimed for 175 minutes per week of exercise.
Here’s the interesting part – the scientists objectively measured activity levels using accelerometers that track intensity and duration precisely. An accelerometer is a device that measures movement. It can tell how fast something speeds up or slows down. Accelerometers in smartphones and fitness trackers detect your steps, activity levels, and other motion.
Accelerometers provide an objective way to capture physical activity data compared to someone just estimating it on their own. So that’s the quick scoop – accelerometers measure acceleration and intensity of movement. So, in the study, they didn’t depend on the subjects to recall how much they exercised. Instead, they used objective data. The results?
What They Found about Exercise and Chronic Kidney Disease Risk
Over a median follow-up of almost 10 years, they found those doing 329-469 minutes per week of moderate or vigorous activity had a 31% lower chance of chronic kidney disease compared to people active less than 72 minutes per week. More exercise was linked to lower risk and there was no plateau effect.
It gets better – ramping up moderate or vigorous activity by at least 63 minutes during the first year reduced kidney disease risk by 25%. This shows it’s truly never too late to start moving your body more!
Researchers think exercise benefits kidneys by improving blood sugar, blood pressure, inflammation, and blood vessel health. It increases insulin sensitivity, lowers glucose, and may preserve kidney function over time. The authors said these findings could be meaningful for vulnerable groups like people who are overweight with diabetes.
A Lower Calorie Diet May Add to the Benefits
This isn’t the first study to show exercise could slow the loss of kidney function in people with diabetes. Another study found that exercise combined with a low-calorie diet reduced the decline in kidney function that many diabetics get over time. As a bonus, in the study, both strength training and aerobic exercise improved blood sugar control. It also had positive effects on body composition – more muscle and less fat.
The impact of exercise on kidney function is less explored than its effects on other organs, like the heart. Still, there’s ample evidence that exercise supports kidney health. Physical activity gives our bodies a bit of a tune-up, kidneys included. When we get moving, our heart beats faster to pump more blood and oxygen to tissues and organs. All the fresh blood passing through acts like a mini cleaning for the kidneys – it helps flush out waste and excess fluids more efficiently.
Plus, staying active helps lower the risk of developing diabetes or high blood pressure, two common kidney troublemakers. By keeping your weight, blood sugar, and blood pressure in a healthy range, you avoid overburdening your kidneys later down the road.
You don’t need massive amounts of exercise either. Even a 30-minute walk or jog gives your kidneys a nice boost for up to 24 hours afterwards/ Studies show exercise temporarily improves their filtering ability, so they can better remove salts and byproducts floating around in your blood.
Over months and years, making physical activity a regular habit does wonders for preserving kidney function. Patients with kidney disease tend to see a slower decline if they stick to an exercise routine. Whether it’s brisk walks, cycling, swimming, strength training – keeping your kidneys happy allows them to work more efficiently and keep us healthy.
Putting Exercise into Action
So how can you apply this to your own life if you have diabetes? The American Diabetes Association advises aiming for 150 weekly minutes of moderate aerobic activity plus at least two strength training sessions. Brisk walking, biking, swimming, dancing, yardwork – it all counts!
Focus on consistency, not speed or intensity at first. Try walking 10 minutes daily, then gradually increase. Incorporate strength moves like bodyweight squats, push-ups, and planks. Tracking progress helps motivation. Use apps or keep a fitness journal to stay on track. Increase the intensity over time as your body adapts. Exercise should continue to be a challenge if you want to keep making gains.
Conclusion
All movement brings gains if you have diabetes. Protect your precious kidneys and your overall health by making exercise a regular self-care habit. Talk to your healthcare provider to tailor a plan for your needs and abilities. You’ve got this!
References:
- Look AHEAD Research Group. Association of Accelerometer-Measured Physical Activity and Changes with Kidney Outcomes in Type 2 Diabetes: Post Hoc Analysis of a Randomized Clinical Trial. British Journal of Sports Medicine. 2024 Jan;58(2):125-132. doi: 10.1136/bjsports-2022-105967. Epub 2023 Nov 29. PMID: 34850864.
- “Diabetic nephropathy (kidney disease) – Symptoms and causes.” 24 Oct. 2023, https://www.mayoclinic.org/diseases-conditions/diabetic-nephropathy/symptoms-causes/syc-20354556.
- “Effects of exercise on kidney and physical function in … – Nature.” 23 Oct. 2020, https://www.nature.com/articles/s41598-020-75405-x.
- “Diabetic nephropathy (kidney disease) – Symptoms and causes.” 24 Oct. 2023, https://www.mayoclinic.org/diseases-conditions/diabetic-nephropathy/symptoms-causes/syc-20354556.
- Van Huffel L, Tomson CR, Ruige J, Nistor I, Van Biesen W, Bolignano D. Dietary restriction, and exercise for diabetic patients with chronic kidney disease: a systematic review. PLoS One. 2014 Nov 25;9(11): e113667. doi: 10.1371/journal.pone.0113667. PMID: 25423489; PMCID: PMC4244158.
- “EXERCISE IN KIDNEY DISEASE AND DIABETES: TIME FOR ACTION.” https://onlinelibrary.wiley.com/doi/10.1111/j.1755-6686.2012.00279.x.
