Exercise & The Lymphatic System

Physical movement is key to the optimal functioning of the lymphatic system. When it comes to the lymphatic system, any movement that you enjoy is beneficial! Getting up and walking around frequently throughout your day is one of the easiest ways to get your lymphatic fluid flowing.

However, if you’re looking for maximal benefit, the following three activities (in addition to walking throughout the day) have shown to provide the most benefit:
 
Rebounding – if you’re not familiar with a rebounder, picture a mini-trampoline! Rebounding for even just 5-10 minutes per day helps to improve your lymphatic flow. This is accomplished through the applied force of gravity combined with the acceleration and deceleration of the body, as well as the increase in heart rate.1 This last one, the increase in heart rate, helps to encourage fluid and blood to flow steadily through the body. I like to make the analogy of strong flowing river of beautiful fresh water vs. a stagnant pond with lots of algae growing in it.
 
If you remember from my post earlier this month in the introduction section, lymphatic system relies on the movement of our body as well as one-way valves to keep the fluid flowing. It may help to imagine every jump you perform on a rebounder helps to push this fluid onward towards the next valve.
 
Yoga – the twisting and stretching that is achieved through a yoga practice helps to increase blood and lymphatic fluid flow, and in turn helps the lymphatic fluid drain. You can think of yoga as similar to unclogging the debris from the drains and pipes in your home so that water can flow freely.
 
Another aspect of yoga that helps to improve the flow of lymphatic fluid is pranayama, which is the practice of deep, controlled breaths. 2 These deep breaths, which involve the diaphragm help to create creates a vacuum that works to push lymph through the vessels, and ensure that the toxins and waste products in the lymph fluid is eliminated. 3
 
HIIT – High Intensity Interval Training, or HIIT is another great activity that supports the flow of lymphatic fluid. Similar to rebounding, HIIT increases your heart rate and works to temporarily increase the rate of the fluid circulating your body.