Water exercises for lymphoedema/lipoedema

Water exercise is highly beneficial for individuals with lymphoedema and or lipoedema, as it helps manage swelling, improve circulation, and promote overall well-being. Whether you are swimming, walking, or simply moving through the water, aquatic exercise offers a unique combination of resistance and buoyancy that can weightlessly enhance muscle strength, improve circulation, and promote overall well-being.

The key is to maintain good posture and breathe comfortably to maximize benefits while reducing the risk of injury. Here it is how it works:

• One of the key factors of exercising in water is that water naturally exerts hydrostatic pressure on the body, which helps reduce fluid buildup in affected limbs, improving lymphatic and blood circulation. This pressure acts like compression garments, promoting lymphatic drainage. The water pressure is also both pleasant and cooling, making physical activity feel less strenuous, particularly for people with lymphoedema.

• Water exercises provide a "double-positive effect"—when you push water away, you must also pull it back to repeat the movement, creating resistance in both directions. This enhances muscle strength and endurance without overloading the joints.

• Buoyancy of water helps support your body weight, making movements easier and reducing strain on swollen areas. Using a buoyancy belt can further support you in deep water, allowing for a completely impact-free workout. Water has a unique ability to make you feel weightless, happy, and confident in your movements.

Running, walking, or even splashing around in the pool does not feel like traditional exercise, yet it can be highly effective. A simple routine such as the "hundred walks"—where you walk sideways, forwards, and backwards across the pool—can be an excellent way to stay active. Other movements, such as pretending to run in slow motion, hopping in different directions, or running in circles while using your arms for propulsion, add variety to your workout.

For the best experience, aim to exercise in a pool with a temperature between 24-28 degrees Celsius. Warmer temperatures may not be suitable for individuals with lymphoedema, as heat can cause blood vessels to dilate and leak fluid into the tissues.

Safety is also an important consideration—take care when walking around the pool to avoid slipping and consider wearing water shoes to prevent scratches or cuts that could lead to infections. If exercising outdoors, apply sunscreen to protect your skin from harmful UV rays. After your workout, shower to remove chlorine, dry yourself thoroughly, and apply moisturizer before putting on a compression garment.

Hydration is an essential factor to consider when engaging in aquatic exercise. Although you may not notice it, you still perspire while submerged in water. Drinking enough fluids will help maintain your body's balance and prevent dehydration.

Dive into better health with water exercises! Adding low impact, refreshing, and enjoyable water workouts to your routine can do wonders for managing lymphoedema and lipoedema. Not only will you stay active and strong, but you'll also boost circulation, reduce swelling, and feel amazing, body and mind! So, make a splash and keep moving!

Water exercises - 100 walks - 09.03.25.pdf

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References

Kawadler, J. (n.d.). SwimEx. Retrieved March 9, 2025, from Hydrostatic Pressure and its Benefits for Hydrotherapy: https://www.swimex.com/resources/hydrostatic-pressure-hydrotherapy-benefits/

Khadra Mohamed Ali, E. R. (2021, April 14). Effect of Aqua Therapy Exercises on Postmastectomy Lymphedema: A Prospective Randomized Controlled Trial. Retrieved March 9, 2025, from PMC Pub Med Central: Water exercise is highly beneficial for individuals with lymphoedema, as it helps manage swelling, improve circulation, and promote overall well-being.

I am the author of this blog with the assistance of ChatGPT to proofread and improve.