What is physical activity and how much do I need?

Physical activity refers to any intentional body movement that uses energy. 

There are three intensities of physical activity: light, moderate and vigorous.

Light Intensity

During light intensity, there is no sweating unless it is hot. There is no real change in your breating.

• Light housework

• Playing catch

• Slow walking

Moderate Intensity

During moderate intensity, you have a light sweat after about 10 minutes. Breathing gets quicker, but you are not out of breath. You can have a conversation, but you can’t sing.

• Gentle cycling

• Swimming

• Hard yardwork

Vigorous Intensity

During vigorous intensity, you sweat after a few minutes. Breathing is deep and rapid. You cannot say more than a few words without pausing for breath. 

• Fast cycling

• Running.

• Aerobic or dancing

Physical activity that makes you sweat more and breathe faster will improve your fitness and has many health benefits. It can even improve your dialysis by strengthening muscles and removing waste from your blood through sweating out water and electrolytes. It is also great for your emotional wellbeing and can help combat negative feelings

How much physical activity do I need?

Doing any physical activity is better than doing none.

Experts recommend 30 minutes per day, but this is not always realistic.

You can be physically active in many different ways, at any time of the day. If you are not physically active then you can try some easier activities first. You can start by doing small amounts, 10 minutes at a time. You could walk down the aisles of the grocery store or take the dog for a walk.

The more often you exercise, the more likely you are to reach the recommended daily amount. It is a good idea to talk to your doctor before you start to exercise.

If you own a step counter, try and aim for 10,000 steps each day. Some watches and mobile phones can also measure this too.