The thought of exercising can be repulsive to the average couch potato. It can seem impossible to the person whose body is fatigued, painful and tired. Don't worry, I would never encourage you to jump right into aerobics or P90X. We're going to start with baby steps. Be sure to check with your doctor before starting a workout program.

First, let's stop calling it exercise. Too much negativity is tied to that word. Let's just move. Movement is for so much more than burning calories. It actually aids in detoxifying the body. There are many other benefits to moving as well:

  • Improves your risk for cardiovascular disease, hypertension, colon cancer, and diabetes

  • Maintains healthy bones, muscles, and joints (and swelling with arthritis)

  • Helps control weight, builds lean muscle, and reduces body fat

  • Reduces symptoms of anger, aggression, anxiety, and depression

  • Helps you sleep better

  • Helps older adults with balance and reduces the risk of falls

  • Gets the lymphatic system moving

The lymphatic system requires movement. It becomes stagnant and unable to move the chemicals surrounding our cells without it. Movement causes lymph, the fluid that contains pathogen-fighting white blood cells, to be moved throughout the body.

Find something fun and sweaty to do. Sweating is one way our body eliminates toxins. If you don't enjoy it, don't do it. Here are some ideas:

  • Start walking as long and as fast as is comfortable and gradually work up to more

  • Ride a bike

  • Play ball with your kids

  • Hit the ball around on the tennis court

  • Try Zumba

  • Go swimming

  • Play volleyball or badminton

  • Go roller skating or rollerblading

  • Work in the garden

  • Clean your house

Working out for 5-10 minutes several times a day is MORE beneficial than working out 30-45 minutes once a day.

If you are unable to do the activities listed above, there are still things you can do to improve your circulation and lymphatic system:

  • Yoga is great because it incorporates deep breathing and stretching; I started with Gentle Yoga for Bigger Bodies.

  • Dry brushing moves lymph through the body using a long-handled brush with stiff bristles. To learn how to perform dry brushing properly, watch this video.

  • Lymphatic massage also helps move lymph through the body and improves circulation. You can visit a licensed massage therapist for lymphatic massage or do it yourself. Here's a great how-to video.

Moving has so many wonderful benefits. Whether you're working up a sweat and releasing toxins by walking with friends or you're dry brushing and improving your circulation while sitting down, the benefits are worth the effort. You won't regret it!

Coles, N., DC, BCND. (n.d.). Exercise. Retrieved September 07, 2020, from