Let’s talk about movement or exercise.  Whatever you feel comfortable calling it.  For some I know the word exercise sounds more like work.  But either way, you must get it in.  Something that we have grown accustomed to as people is being stagnant.  Not getting any movement in our daily activities.  And that’s a problem because the human body was not designed for us to be sitting down all day.  There are benefits handed to us when we move.  And according to the CDC, The Center for Disease Control, these benefits are…

1. Control your weight
2. Reduce your risk of cardiovascular disease
3. Reduce your risk for type 2 diabetes and metabolic syndrome
4. Reduce your risk of some cancers
5. Strengthen your bones and muscles
6. Improve your mental health and mood
7. Improve your ability to do daily activities and prevent falls, if you’re an older adult
8. Increase your chances of living longer

There is a part of us that thrives on movement and that is our lymphatic system.  This system includes but is not limited to lymph nodes, tonsils, the spleen, the appendix, adenoids, and bone marrow.  The lymphatic system is responsible for carrying out toxic waste from every cell, tissue and organs. The waste is in clear fluid called lymph or lymphatic fluid.  But, unlike the heart or kidneys that automatically activate, this system needs for you to make it work.  Without daily exercise put together with a healthy diet, you are allowing the lymphatic system to clog up. A weak immune system is an indicator that you lymphatic system is clogged. When this happens, the result can be as mild as fatigue or as extreme as inflammation and disease.  That is where movement comes in.

And don’t get it twisted, movement doesn’t have to be long, it has to be consistent.  You gotta learn to discipline yourself to put in the work on a daily basis and in spurts.  In the wild, animals play and run in spurts, just like children do.  It’s the way we were made.  So I’ve put together some things you can do to get started.

1. Go For a Walk – This is the most natural form of exercise. It gets the lymphatic fluids moving so they can do their job and remove toxins.  Take it slow, don’t rush and try to walk a few miles if you haven’t been walking at all.  Start with walking for 5 minutes at an even pace and when you can do that with ease double the time. Continue this until you are walking with no issue for as long as you want.  To make it a bit more challenging, up your speed or wear weights as you walk
2. Get Up and Move – Really and truly, this is exactly as it sounds. Get up and start moving and doing things.  Get your own remote control.  Clean your house.  Start a garden. These are subtle movements, but they are a way to move and get your body to work as it should.
3. Rebounding – No, I’m not talking about basketball… When we were kids, jumping on a bed is something we got in trouble for.  But we did not know, that jumping as fun as it was for us, is the only exercise that works every single cell in the body.  As adults we can use a simple tool called the rebounder.  These are mini trampolines that range in price from about $79 on up to $800.  You can get them with a handle so that you don’t fall off.  You really don’t need an expensive one just to jump.  And you only need to be on it for a minimum of 5-10 minutes per day.  If rebounding is something you don’t want to do, you can get a balance ball and sit on it and bounce up and down.
4. Dance – Music makes us feel good. So you can put on some of your favorite songs that will make you move and spend 30 minutes dancing.  That’s something that is simple and can be done impromptu.
5. Yoga – Yoga is an ancient form of exercise that goes so far back, there isn’t an exact time frame of when it started. It focuses on your breath and stretching.  It is especially beneficial for those who need to sit or stand all day long in their job.
6. Swimming – Swimming is an activity that uses the whole body and as a result also has an positive impact on the lymphatic system. You don’t have to swim like you are in the Olympics, so a leisurely swim will work.

If you need more of a challenge take a class at your local gym, kickboxing center or location that has Zumba.  All in all, you need to choose what works for you.  Try something that doesn’t feel like work and you will have no problem making a commitment to movement.