When we think of movement, we often associate it with athletics, fitness, cardiovascular health or weight management. Rarely do we consider immune function as top on the list.  However, movement of our muscles and deep breathing play key roles in maintaining our immune systems.

Unlike our cardiovascular system, the flow of lymph has no pump to drive it other than the massaging effect of muscle movement. In addition, the expansion of the chest cavity which occurs when we breathe deeply acts as a bellows, producing a vacuum-like effect that helps draw lymph flow back toward the heart.

Lymph vessels begin as microscopic capillaries deep within our tissues. Fluid that is filtered from blood capillaries enters the tissue. Some of that fluid re-enters blood capillaries to return to the heart via veins. But a large portion of it enters lymph capillaries where it becomes known as “lymph”. It travels through a complex network of lymphatic vessels and lymph node chains prior to being re-introduced into large veins in the chest cavity. There, it will re-join the blood supply, returning to the heart.

Lymph nodes are loaded with white blood cells, which go to work attacking unwanted culprits such as bacteria, viruses, and even cancer cells. In this way, we are able to cleanse the majority of our bodily fluid every minute of the day. As with a river, increased flow is far healthier than stagnation.

Vigorous exercise is not necessary to achieve this effect. Any muscle movement at all will gently coax the flow of lymph onward. Massage has been long known to favorably affect the flow of lymph due to compression and manipulation of the soft tissue of the body.

    Strategies for increasing lymph flow include:

    *Go for a walk, bike ride, workout, etc.
    *Get a massage
    *Take a Yoga, Nia or Tai Chi class
    *If working long hours at a computer, get up at least once an hour to walk around
      the room and stretch your arms and neck
    *If standing in line for long periods, gently flex let muscles isometrically and
       clench fists periodically
    *If driving long distances, stop once an hour to stretch and move around
    *Remember to take nice, deep breaths from time to time, especially if you tend to
       be sedentary.

    Always remember – keep moving!

		Lynn Beatty, MD, MT currently practices massage therapy at Creative Wellness and teaches in the Health Sciences department at Baker College.