Just like regular walking, but better
By Valerie Briggs
Better than just walking, Lymphatic walking can fit in to almost anyone's day, almost anywhere. You don't need a complicated tracking system, special clothing, fancy red lights, or vibration plate on wheels. Lymphatic walking may be the easiest health habit to add to your day because you already know the mechanics of walking.
As a certified lymph therapist, I describe lymphatic walking as a whole-body experience. Lymphatic walking is walking with a bit more intention. It brings together a natural heel-to-toe step, an easy arm swing, slight rotation through the hips and torso, deep belly breathing, and rhythmic muscle contractions. A comfortable pace for lymphatic walking is a brisk stroll, one where you can talk but not sing, and aren't completely out of breath.
Here is the plot twist: lymphatic walking is regular walking with flair.
Lymphatic vessels move fluid with help from your body’s muscles, through movement and breathing. Every step gives your muscles another opportunity to help move fluid. Lymphatic walking draws your attention to that rhythm though natural arm swings, comfortable deep breaths, and tall posture.
Unlike the cardiovascular system, the lymphatic system has no single central pump like the heart. It relies on muscle movements to move fluid. Walking naturally engages several of these muscles, but the way you walk is an important distinction between lymphatic walking and regular walking. Your calf muscles contract with every step, helping move fluid and lymph upward from the lower leg, against gravity. Your quads and glutes also contract as you walk, adding movement through the legs and hips as fluid travels toward the trunk. This lower abdomen contains hundreds of lymph nodes, which are tiny storage houses for the lymphatic fluid. It’s deep breathing (into the belly) that stimulates this fluid to either be reabsorbed into the body or eliminated from the body.
When you swing your arms while you walk, you are adding a slight rotation from your hips to your shoulders. The lymphatic system loves when muscles work. This rotation from your hips to your shoulders is like giving your deep lymphatic system a hug every time you take a step.
The other important part of this walk is relaxation. Slowing down, being intentional with your walk, noticing your surroundings, and relaxing the shoulders. Your body is likely to calm into a parasympathetic nervous system state, or rest and relax. Research supports that a mindful walk may help you feel calmer, while the movement and breathing support proper lymphatic flow. This self-management practice of lymphatic walking is an excellent way to relax, exercise, move lymphatic fluid, and boost overall wellness.
The lymphatic system helps collect excess tissue fluid, proteins, immune cells and cellular waste. The liver, kidneys, lungs, and digestive system perform the body's primary detoxification work. Walking supports circulation and normal fluid exchange, but it does not flush mysterious toxins from the body. A person may feel lighter, more flexible after walking, especially following a desk heavy workday, a long flight, a salty meal, or several hours on the couch. Lymphatic walking is also excellent for GI health and supports the gut to reduce the sensation of abdominal bloating. One walk feels good. Lymphatic walking two days in a row feels great. But the real flex is consistency, building on each day from the day before, as your body is constantly producing lymph fluid, and continually pumping and recirculating fluid.
For most medically stable people, walking is an accessible and valuable form of movement. You can try these steps sitting down, and when you're comfortable you can get up and walk with these techniques.
#1. Practice deep belly breathing. Imagine there is a balloon in your tummy. Every time you breathe in you fill up this balloon. Every time you breathe out the balloon deflates. Your belly should gently expand when you breathe in. Repeat three to five times.
#2. Swing your arms forward and back alternating sides. Breathe slowly as you move your arms. Try to breathe in for 2 swings, and then out for 2 swings. Repeat and try to sustain this for 30 seconds.
#3. Now add marching. Lift your knees up comfortably, alternating left and right legs. Swing each arm with the opposite leg. Now add that deep belly breathing, try and keep a slow steady pace with high knees arm swing and deep breathing for another 30 seconds.
#4. Once you have the rhythm down, you can try walking across the room. Aim for a 5-minute walk, give yourself grace if you slip out of rhythm, and pick up where you left off. Remember it's the mindfulness, the intention in the walk. A relaxed nervous system that promotes general well-being and flow.
The evidence is worth noting, in a 12 week randomized trial, adults who walked quickly for 30 minutes 3-5 days a week improved their cardiovascular health with reduced systolic blood pressure. Another study in post menopausal women with fewer cardiovascular events.