Nicci van der Walt - There are many ways to fake the bright-eyed, radiant effects of a full eight hours...

1. What quick exercise can you do on the spot to help with lymph drainage?
2. How does it work?
3. Even if you have a minute or two?

There are many factors that can affect lymph drainage and lack of exercise is most certainly one of them , Our wellbeing is challenged daily by mental and physical stress, poor nutrition and lack consistent exercise and our lymphatic system takes strain making us tired and sluggish. Ultimately the lymphatic system boosts our immune system, fights disease and strengthens our energy and vitality.

A good exercise program to assist in lymphatic drainage should include cardiovascular exercise i.e. walking, cycling, rowing and resistance training. Aerobic classes of all forms are also great for improving the function of our lymphatic system. In fact all forms of exercise that make us sweat or as us ladies prefer” glow” promote lymphatic drainage, help detoxify the skin and body and burn fat. We should also remember it is vital to stay well hydrated not only when exercising but throughout the day – dehydration is another factor to be aware of , we should aim to drink 3 litres throughout the day as a minimum.

Not all of us have many hours available to dedicate to our own health and fitness. We need to be realistic about the time we have available and try and stick to it. The focus should be consistency. To see an improvement in our health and wellbeing we should aim for a minimum of 30 mins 3 to 4 times per week. Outside the gym environment even though at times that we don’t feel we have a second for ourselves there are still ways we can make a difference i.e. take the stair instead of the lift, walk to the corner store. Below are a few examples of exercises we can do sitting our desk to improve drainage and decongestion. 10 repetitions and 1 – 3 sets is enough to stimulate our lymphatic system. 

Neck rotations
Head tilts
Shoulder shrugs
Shoulder blade squeezes
Isometric hand squeezes
Wrist circles
Abdominal breathing
Pelvic tilts

Most gyms have 30 minute classes available which are perfect for the busy lifestyles we lead. If you are not in shape you can start by walking on a treadmill increasing your speed over time and possibly progress onto jogging or cycling. A structured resistance training program will not only improve lymphatic drainage but also help to tone and shape our bodies improve our posture and help reduce our likelihood of developing many diseases i.e. osteoporosis, diabetes, hypertension. Always make sure you stretch after exercise among the benefits are also lymphatic drainage.  We offer a 12 week induction program that will help bring structure to your training program, teach you the correct technique and assist you in reaching your goals.