#getmoving

In 2015 L-W-O took a conscious decision not to use the word ‘exercise’, and this has been quite a challenge because everyone else uses the word ‘exercise’. Why do this? Our members who have leg or foot lymphoedema really struggle with getting around, and telling them exercise would help to improve their condition does not help their emotional or mental health and creates more stress. I found the word 'exercise' led to hostile reactions and excuses as to why they could not exercise.

This also applies to anyone who has osteoarthritis; I have this throughout my body and have been fortunate to have two total knee replacements.

Whenever L-W-O Community can, our websites and social media use the hashtag #getmoving. It does not conjure up the horror of doing a marathon or attending one of those superhuman aerobics classes but instead allows you to start off with small movements that can be increased step by step every day. This is something we all can do.

This page will be visual with videos or graphics not only showing the movements you can make but also explaining why movement is important to your lymphatic health.

Several organisations within the lymphoedema community have also dropped the word ‘exercise’ and replaced it with the word ‘movement’. In July 2021, the British Lymphology Society (BLS) did a push on their #everybodycan campaign. Inspired by a piece Margaret Sneddon wrote on LinkedIn, I started to formulate ideas for a video, and the first draft was sent to Margaret. We agreed to make this a joint initiative, which launched on the 1st of July 2021. We value the importance of community engagement and hope more lymphoedema organisations will come on board to raise the profile of lymphoedema. L-W-O Community is thrilled to be working with this great organisation to improve lymphatic health for those of us who live with lymphoedema. Let us know what you think in our chat box.

How Movement Enhances Lymphatic Flow

Muscle Contractions Act as a Pump
Unlike the circulatory system, the lymphatic system doesn’t have a central pump like the heart. Instead, it relies on the contraction of nearby muscles to propel lymph fluid through its vessels. Every time you move, whether walking, stretching, or doing gentle exercises, your muscles squeeze the lymph vessels, helping push fluid along.

Joint Movement Opens Lymphatic Pathways
Flexing and extending joints can help open and close lymphatic valves, encourage directional flow, and prevent stagnation.

Improved Circulation Supports Drainage
Movement boosts blood circulation, which indirectly supports lymphatic drainage by reducing pressure in surrounding tissues and promoting fluid movement.

Reduces Fibrosis and Tissue Stiffness
Regular movement helps prevent or soften fibrotic tissue (hardening caused by chronic swelling), making it easier for lymph fluid to move through affected areas.

Supports Immune Function
The lymphatic system is key to immune surveillance. Movement helps circulate lymphocytes and other immune cells, enhancing the body’s ability to detect and respond to infections.

Why Stretching Matters

After two nasty falls in the last 18 months, I’ve been left with a very real fear of falling. Living with lymphoedema, neuropathies, and osteoarthritis has taken a toll on my mobility, and I know how easy it is to feel that exercise just isn’t possible.

Running L‑W‑O Community, I also see these worries echoed every day in the support group. The reasons are valid, and the fear is real.

But I also understand how important gentle movement is for our bodies and our confidence. That’s why so many of our graphics focus on seated exercise, safe, adaptable movements that meet people exactly where they are.

Because everyone deserves ways to move that feel achievable, not overwhelming.

Why Stretching Matters for Lymphoedema, Even if You Have Limited Mobility.

Living with lymphoedema can make movement feel daunting, especially if mobility is limited. But gentle stretching, particularly when done from a seated position, can be one of the simplest, safest ways to support your body each day.

Stretching isn’t about pushing yourself or striving for perfection. It’s about creating small moments of ease, helping your body feel less heavy, and supporting the natural flow of lymph.

Here’s why chair‑based stretching can make a meaningful difference.

1. It Helps Encourage Lymph Flow

The lymphatic system relies on movement to keep fluid circulating. Even small, slow stretches, like lifting an arm, turning the neck, and extending a leg, create a gentle “pump” effect. This can help reduce feelings of tightness and heaviness, especially in limbs affected by lymphoedema.

2. It Supports Deep, Calming Breathing

Stretching naturally pairs with slower, deeper breaths. Deep breathing helps stimulate the diaphragm, which plays a key role in lymphatic flow. When you stretch from a chair, you can focus on breathing without worrying about balance or fatigue.

3. It’s Safe and Adaptable

Chair exercises remove the fear of falling or overstraining. You can stretch at your own pace, in your own time, and adapt movements to what feels comfortable. This makes stretching accessible for people with limited mobility, chronic pain, or fatigue.

4. It Helps Reduce Stiffness and Improve Comfort

Lymphoedema can make joints feel stiff or restricted. Gentle stretching helps keep joints moving, muscles warm, and posture more comfortable, especially if you spend long periods sitting.

5. It Supports Emotional Wellbeing

Movement isn’t just physical. Stretching can help you reconnect with your body, ease stress, and create a sense of control. Even a few minutes can lift your mood and help you feel more grounded.

A Gentle Reminder

Chair-based stretching is a supportive, practical tool, not a replacement for clinical care.
Always work within your comfort zone, and stop if anything feels painful. Small movements count.

Your body deserves kindness, patience, and care.

#getmoving

Runner Judith Ann in colourful compression

Movement is the key to helping control your lymphoedema, it helps reduce swelling if you don't move neither will your lymphatic system and your lymphatic health is important to your overall health. Take up the #find3 challenge from BLS.

Start off slowly with any exercises, make sure you do warm-up exercises before you start. Stop to take on fluids, keep hydrated, and remember to do cool-down exercises.

Swimming is a great for lymphoedema. After you have had your swim, shower away any chlorine or salt water, carefully towel dry and moisturise your skin, as chlorine can dry out your skin. If you wear compression while swimming use an old one.

Music is the great motivator.

Use your favourite music to help with your routines as this will also help towards feeling good.

#getmoving_everybodycan

Dance to lymphatic health. The above videos are a joint initiative between L-W-O Community and The British Lymphology Society. It shows an effortless way to boost your lymphatic health and improve your overall health.

Simple ideas to get you moving, on your own or with family or friends

#mythbusting

A myth - a widely held but false belief or idea

When I was first diagnosed with lymphoedema, I was told that heavy lifting including carrying heavy shopping, wearing a shoulder bag on my affected side or any form of strenuous exercise would increase my swelling and make my lymphoedema worse. The fact is that exercise is good for lymphoedema even weightlifting is a good way of boosting lymphatic flow.

We now know that much of the historical advice given by our health care providers was not evidence based. In fact, the dreaded 'dos and don'ts list' created far more stress and upset in patients that are at risk. Please remember we are all different what is right for me may not be right for you. At the end of the day, it is a personal choice, and we advise sensible precautions.

Throughout L-W-O Community we promote our philosophy of #getmoving because we now know that movement and exercise has a positive impact on lymphoedema swelling, improves mental health, improves our lymphatic health therefore improving our overall health and wellbeing.

Remember as with any exercise/movement:

Start slowly
Do warm up exercises
Hydrate, take on plenty of fluids
Do cool down exercises

On a personal level the do's and don'ts list destroyed my love of gardening. "I was told gardening was not good for my Lymphoedema"

#mythbusting Here's why your lymphoedema shouldn't stop you... In this video presentation we will look at the benefits of gardening and how you can protect yourself and your affected lymphoedema limb while, reaping all the benefits of being outside. However, I do realise not everyone has their own outdoor space and therefore, I have included indoor gardening ideas. This presentation is suitable for both adults and children living with lymphoedema and lymphatic malformations.