Boost Your Lymphatic System With Two-Minute Hourly Workouts

I feel like we all know we have lymph nodes, and we know they can be associated with cancer, but fewer of us are aware of the true function and vital importance of the lymphatic system. 

So what is the lymphatic system?

The lymphatic system is actually a critical part of the immune system.  It’s made up of lymphatic vessels that act like little highways transporting lymph fluid throughout the body.  Lymph fluid contains immune cells (infection-fighting white blood cells) and flows through the kidneys to help rid the body of toxins and abnormal cells that may otherwise turn into cancer.  In other words, if our lymphatic system isn’t functioning properly, we’re at major risk of developing disease.  No bueno. (For a deeper dive into the function of the lymphatic system and its role in our immunity, check out this article by Encyclopedia Britannica).

The thing about the lymphatic system is that it doesn’t function on its own.  It doesn’t have a little lymphatic heart to pump the lymph fluid around the body.  So it needs our help.  Lymph fluid is propelled around the body when we move.  The contractions of our muscles serve as the pump that drives the lymph fluid throughout our bodies.  If we never moved, our lymphatic system would be inert. 

Naturally, then, exercise is a must (for this, and many other reasons).  The general recommendation is about 30 minutes a day, 5 days a week, right?  That’s a great start.  But imagine if you woke up every morning, worked out for your requisite half hour, and then sat at your desk, hardly moving, for the rest of the day.  That’s an extreme that doesn’t represent most of us, but it highlights that simply working out for the recommended 150 minutes a week may not be enough to really promote optimal health—we have to ensure we’re moving consistently so we’re effectively deploying those mighty little lymph soldier cells where they need to go.  That’s why there are all sorts of other general recommendations in addition to exercising for 150 minutes a week, like hitting 10,000 steps a day.

One easy thing to do is to make sure we’re moving every hour.  This started for me when I started doing mini 2-minute exercise sessions whenever I used the microwave (whether the microwave is good, bad, or indifferent is the topic of a future post).  I would run in place, do some high knees, pushups, or lunges.  And then I started doing this routinely throughout the day in addition to my normal workouts. 

If you’re awake for an average of 16 hours a day, and you implement the two-minute hourly workout for just 10 of those hours, you’re adding 20 minutes of activity to your day, and 140 additional minutes of activity to your week on top of whatever existing exercise you’re doing (and that’s key—I’m definitely not implying that the 2-minute workouts are all you need).  And what’s more important, you’re ensuring that you’re moving every hour, even if your job is sedentary.  This is exactly what your lymphatic system needs.  You’re getting your muscles contracting and your lymphatic system up and running on a continual basis instead of potentially just a small portion of your day. 

Another thing I like about the 2-minute method is that you can add in a unique mix of exercises into your day.  Maybe you don’t do a lot of burpees, but you don’t mind them in 2-minute intervals.  Or maybe you can add in some other plyometric or strength moves you wouldn’t ordinarily incorporate into your fitness routine.

The bottom line—for our lymphatic system, and for our health in so many other ways—is we need to move, and that movement should ideally be continual throughout the day. 

So maybe choose a challenge and experiment with the 2-minute workouts to make it fun!  Try committing to doing pushups every other 2-minute interval and see what happens—no doubt after a month your arms will be ripped.  And make sure to take a before and after pic!

Take care of that lymphatic system—it’s doing it’s best to take care of you!