Why lymphatic walking is the easiest workout possible
If we’re being honest, some of the fitness trends we come across can be too complicated. Some ask you to endure high-intensity movements in 100-degree heated rooms, while others come with intimidating machines that take a class or two (or maybe even five) before you learn how to properly maneuver them. But now, we're going back to the basics with a workout that almost anyone can do: lymphatic walking.
Boosting your body’s lymphatic drainage system is helpful for many reasons, including reducing fluid retention and boosting blood circulation. Combining those methods with your daily walk is a wellness dream for those who don’t want anything too extreme. “People are moving away from the idea that wellness has to be extreme. Not every workout has to leave you exhausted to be effective,” says Petra Gospic, lymphatic massage therapist and founder of the Body Lab. “People want simple, sustainable habits that actually fit into everyday life and this is one of them.”
“Of all the ways to care for [the lymphatic system], walking is the easiest door to walk through,” adds Rebecca Faria, founder of Detox by Rebecca. “No spa, no membership, no special equipment. You don’t even have to change your clothes. You step outside and move and your body takes it from there.”
What is lymphatic walking?
Experts say to think of lymphatic walking as something more intentional than a normal stroll. “It’s regular walking, but with a focus on deep breathing, good posture and natural movement to encourage healthy lymphatic circulation,” says Gospic.
Gospic goes on to explain that our lymphatic systems rely on movement, muscle contractions and breathing to keep lymph fluid moving throughout the body. Walking naturally supports that process and lymphatic walking brings more awareness to how you’re moving.
“Every time you walk, your muscles gently squeeze those pipes with every step, kind of like squeezing a tube of toothpaste and that’s what keeps it all flowing,” says Faria. “Lymphatic walking is just walking in the way that gives your body the best squeeze. Standing tall, swinging your arms, breathing deep—that’s really it. You become your own pump.”
How do you do this?
Lymphatic walking is very simple and chances are high that you’re already doing it when you go for a regular walk. Faira says that you’ll want to stand up tall, let your shoulders drop and walk at a comfortable pace. The trick, she says, is to let your arms swing freely, free of clutching your phone; swinging wakes up the areas under your arms. Gospic agrees and adds that adding things like natural rotation through the torso, relaxed arm movement and even the occasional shoulder rolls can help keep the body moving fluidly.
You’ll also want to breathe slowly and deeply as you walk; Faria explains that letting each breath sink all the way down to your belly can work like a big, gentle pump in your chest for added benefit. You can also add other movements to keep everything loose, she says, like rolling your head or wrists in circles or even add a little stretch here and there. It doesn’t need to be perfect, just something you’ll want to do regularly. “Consistency is much more important than perfection,” says Gospic. “Even a 20- to 30-minute walk can be beneficial.”
The benefits of lymphatic walking
Walking in general comes with so many benefits and is one of the greatest things you can do for longevity. With lymphatic walking, Gospic says that people often notice that they feel lighter, less stiff and less puffy, especially if they’ve been sitting for long periods of time, traveling or not moving enough throughout the day. “Deep breathing helps create pressure changes within the body that naturally assist lymph movement,” she says, “while the muscles in your legs act like pumps every time you take a step.”
“Once those pipes get flowing, so many good things start happening,” agrees Faria. “They all make sense the second you picture what’s going on inside you.” Lymphatic walking may also help boost your immune system, wake up your digestion and reduce stress, she says.
The downsides of lymphatic walking
There are few downsides to lymphatic walking, says Gospic, as it's just a gentle walk. Those who have an active infection, unexplained swelling, severe heart disease or other health conditions should always check with their doctor just to be safe, she says. But the biggest downside is having to temper your expectations; don’t expect any drastic changes.
“Lymphatic walking isn’t a detox,” says Gospic. “Your liver and kidneys are responsible for detoxifiction. I see it as supporting your body’s natural fluid movement and circulation, not ‘flushing toxins.’”
“One walk is wonderful, but it isn't a magic wand,” agrees Faria. “The real magic comes from doing it consistently and pairing it with a life that supports your body, so drinking your water, moving often, resting well and eating nourishing food. Treat it as one lovely piece of the puzzle and it will never let you down.”