Physical Activity & Movement
Keeping active is important for everyone but especially for people with Lipoedema. Studies show that doing physical activity can improve physical and mental health for everybody. Exercise can make us feel happier – physical activity releases feel-good hormones and can improve sleep – and keeping active (as opposed to spending too much time at a desk or sitting for long periods) stimulates the lymphatic system, which can help improve some symptoms of Lipoedema.
Many women with Lipoedema report putting off exercise, either because they’ve found it challenging to obtain suitable clothing that fits, or because of the lack of understanding of Lipoedema displayed by other participants. Unkind remarks from others about size and appearance can be demoralising and hurtful, and difficulty with mobility in the later stages of the condition can also limit activities. However, exercise is for everyone! When it comes to clothing, there are now many comfortable sports compression garments available, which make sports more accessible.
Exercising with weights is beneficial for all women. Low-impact aerobic exercises – especially swimming, walking, cycling and yoga – are the best choice, and enjoyed by many women with Lipoedema. They are particularly beneficial because they increase lymphatic drainage and improve blood flow through the affected limbs. However, high-impact exercises such as jogging, step-aerobics and contact sports are not recommended, as they may exacerbate joint pain and lead to bruising.
Setting simple, small-step goals and gradually increasing activity levels is a great way to get started. Choose exercises and activities that you find enjoyable!
Swimming and aqua-based activity
Exercising in water is one that patients most enjoy. The water supports painful joints and the pressure of deep water on the legs helps improve lymphatic and venous function. Walking in chest-high water (in a safe place) is especially powerful because it provides graduated, painless compression to the legs.
Try not to be anxious about getting into the water. These days there are lots of different alternative swimwear that will boost body confidence. Don’t be put off by other swimmers. There are certain times of day when swimming pools are likely to be less busy – try going during office hours, or early or late, to see if you can get the pool to yourself. It takes more effort to go swimming if you have Lipoedema, but if you plan your trip carefully, swimming can be life enhancing, so take heart and find the courage to try it!
For more inspiration, see our video!


Yoga and stretching
The physical and mental benefits of yoga are well documented. Yoga can be therapeutic, with slow movement, stretching and deep breathing increasing blood flow and lymph drainage. There are various types and forms of yoga; for those with physical limitations, a gentle or seated class may be a good option.
If mobility is restricted, then doing simple leg exercises and stretches while sitting in the chair can be helpful in improving circulation and blood and lymphatic flow. Gentle stretching exercises can help with circulation, getting muscles moving and promoting lymphatic drainage.

Cycling
Cycling is great exercise for the legs. From spin classes and aqua-biking sessions to a fun trip to the shops on an old-fashioned sit-up-and-beg bicycle, cycling is a fantastic way to socialise and burn calories.

Walking
Everybody should break up their day with some form of walking, whether it’s simply walking round the house or strolling outside. Moving your body is essential to stimulate the lymphatic system. If a person is having real problems walking as a result of their Lipoedema, they should consult a podiatrist, who is trained to recognise Lipoedema, or a physiotherapist. If you are struggling to find all-weather footwear, podiatrists may be able to point you in the right direction, so don’t let Lipoedema prevent you from stretching your limbs and being active.

Some members of Lipoedema UK have raised funds for the charity by undertaking physical challenges. If you are interested in doing something in aid of Lipoedema UK, such as a sponsored fun run or even a marathon, the JustGiving platform is an easy way to do it! For more information, visit our
Fundraise For Us page.
See our Patient Stories for inspiring stories about members of Lipoedema UK describing how they’ve embraced exercise. From wild-water swimming to marathons, there’s inspiration for everyone!
