Your lymphatic system doesn’t have a heart to pump fluid around—it relies completely on muscle movement to keep things flowing. When you’re not moving enough, lymph fluid can get sluggish, leading to swelling, fatigue, and that heavy feeling so many of my patients describe.
Hi there, I’m Kelly Sturm, a Doctor of Physical Therapy (PT, DPT) and a Certified Lymphedema Therapist. This 10-minute cardio routine is designed to get your lymphatic system moving without being too intense or overwhelming. Whether you’re dealing with lymphedema, recovering from surgery, or just want to support your lymphatic health, this workout is completely doable at home.
This is Day 18 LYMPH RESET 21: your free 3-Week Lymphatic Drainage and Exercise Plan, but you can use it anytime you need a quick energy boost.
Why Your Lymphatic System Needs Movement
Here’s the thing about your lymphatic system—it’s basically your body’s drainage and cleanup crew. It moves excess fluid out of your tissues, filters out toxins and bacteria, and helps your immune system stay strong.
But unlike your cardiovascular system with its powerful heart pump, your lymphatic system depends entirely on you moving your body. Every time your muscles contract, they squeeze those lymphatic vessels and help push fluid along.
That’s why I always tell my patients: the best thing you can do for lymphedema or sluggish lymphatics is move your body regularly. Even just 10 minutes can make a real difference in how you feel.
10 Cardio Exercises to Improve Lymphatic Fluid Flow
This is a 10-minute, high-impact yet safe cardio exercise for lymphedema and lipedema.
Workout Instructions:
Follow along with the guided cardio workout for optimal lymphatic health, led by certified lymphedema therapist and physical therapist, Kelly Sturm.
If you would like to follow along, while I model this routine, you can watch this YouTube Video ↓
What you’ll need:
- Light dumbbells (1-3 lbs, or skip them entirely)
- A little space to move around
- Water bottle
How it works:
- 45 seconds per exercise
- 15 seconds rest between exercises
- Modify anything that doesn’t feel right
Workout Routine
- Marching in Place
- Core Cross Tap
- Shuffle and Jump
- Mini Squats
- Cross-Body Knee to Elbow
- Around-the-World Lunges
- Uppercut Punches
- Side Reach with Kick
- Jumping Jacks
- Arm Circles
1. Marching in Place
- Stand tall, and lift your knees as high as comfortable.
- Swing your arms with each step to activate the upper body.
- Slow down if needed or speed up to elevate your heart rate.
2. Core Cross Taps
- Stand tall, tap one hand across to your opposite foot, ankle, shin, or knee.
- Engage your core and feel a twist through your torso as you reach across.
3. Shuffle and Jump
- Stay in a low squat position, hips back, and shuffle two steps to one side.
- Jump up after shuffling, then repeat on the other side.
- If needed, modify by reaching up onto your tiptoes instead of jumping.
4. Mini Squats
- Stand with feet shoulder-width apart, and perform small squats by sending hips back.
- Ensure your knees don’t collapse inward or go forward past your toes to avoid knee pain.
- This gives you a little recovery while still keeping your legs active.
5. Cross-Body Knee to Elbow
- Stand tall and bring your elbow across to meet your opposite knee.
- Rotate through your trunk and engage the abdominals.
- Modify by starting with just marching if needed.
6. Around-the-World Lunges
- Step out to the side into a side lunge, then step back into a reverse lunge.
- Alternate sides to “go around the world” with your lunges.
- Great for working all those leg muscles that pump lymph fluid.
7. Uppercut Punches with Rotation
- Stand with feet hip-width apart, rotate your torso, and punch across your body.
- Engage your core with each cross-body punch.
- You can punch straight ahead if the rotation bothers you.
8. Side Reach with Kick
- Stand tall, kick one leg to the side while reaching your opposite arm up and over.
- Alternate side to side and focus on feeling a deep stretch
- Add a little hop if you want more intensity, or keep it controlled.
9. Jumping Jacks
- Do standard jumping jacks with both arms and legs extending outward.
- If jumping doesn’t work for you, just step side to side and move your arms.
10. Arm Circles
- Extend arms out to the side at shoulder height, making small circles – 10 forward, then 10 backward.
Important Stuff to Remember
Listen to your body. If something hurts or causes more swelling, skip it. The goal is to feel better, not worse.
Start slowly. If you’re new to exercise or dealing with lymphedema, modify everything. Even gentle movement helps.
Check with your doctor first if you have lymphedema, recent surgery, or any medical conditions.
Stay hydrated. Your lymphatic system needs water to function properly.
When to Be Careful
Stop and check with your healthcare provider if you notice:
- Sudden swelling during or after exercise
- Pain that doesn’t feel normal
- Unusual shortness of breath
- Dizziness or nausea
If you have active lymphedema, you might want to wear your compression garments during exercise. And if you’ve had recent surgery, definitely get clearance from your medical team first.
The Bottom Line
Your lymphatic system works better when you move regularly. This 10-minute routine gives you a quick way to boost circulation, support lymphatic drainage, and feel more energized—all from home.
The key is consistency. I’d rather have you do this routine three times a week than an hour-long workout once a month. Your lymphatic system responds to regular, gentle movement way better than sporadic, intense exercise.
Ready to give it a try? Remember, any movement is better than no movement, so start where you are and build from there.
Frequently Asked Questions
Can you do cardio with lymphedema?
Yes, absolutely! In fact, cardio exercise can be really beneficial for lymphedema when done properly. The muscle contractions from cardio help pump lymph fluid and reduce swelling. Just start slowly, wear your compression garments if prescribed, and avoid anything that causes pain or increased swelling. I always recommend checking with your lymphedema therapist or doctor first.
What is the best exercise for lymphatic drainage?
Any exercise that gets your muscles contracting regularly is great for lymphatic drainage. Walking, swimming, and gentle cardio like this routine are excellent choices. The key is consistent, rhythmic movement rather than high intensity. I particularly love exercises that work multiple muscle groups and include some cross-body movements.
How often should you exercise for lymphedema?
I recommend some form of movement every day, even if it’s just 10-15 minutes. For structured exercise like this cardio routine, aim for 3-5 times per week. Consistency matters more than duration—your lymphatic system responds better to regular, gentle activity than occasional intense workouts.
Can exercise make lymphedema worse?
Exercise can potentially make lymphedema worse if it’s too intense, if you’re not wearing proper compression, or if you’re doing movements that strain affected areas. That’s why I always tell patients to start slowly, listen to their body, and work with a certified lymphedema therapist. Done correctly, exercise actually helps reduce lymphedema symptoms.
Is cardio good for swollen legs?
Yes, cardio can be excellent for swollen legs because it activates the muscle pump in your calves and thighs, which helps push fluid back toward your heart. Walking, stationary biking, and routines like this one are particularly good. Just make sure to elevate your legs afterward and consider wearing compression stockings during exercise if recommended by your doctor.
Want more lymphatic exercise routines? Check out my 3-Week Lymphatic Drainage & Exercise Plan and my Lower Body Lymphedema Program for comprehensive support.
