Disproportionate fat deposition, coupled with seemingly simple activities such as walking and/or shopping, generally discourages people living with lipedema from starting and sticking to a regular exercise regimen.
However, since ICMCE and Canary Islands Lipedema Unit We've compiled these basic, low-impact, easy-to-do exercises that can be done almost anywhere and won't cause you any more aches or pains.
In general, the best exercises for patients with lipedema are those that are low-impact, stimulate lymphatic flow, and are easy on joints that are already under a lot of extra stress. Stretching exercises are also great for fitness beginners as they get your blood flowing, your heart pumping, all while warming up those muscles.
Ideally, avoid strenuous, high-impact movements that can exacerbate bruising, swelling, and inflammation of the joints, as well as increase lactic acid buildup. Remember to always wear well-fitting compression garments and consult with our specialist, the Dr. Daniel J. Rodríguez Morales de los Ríos before beginning any exercise regimen. Here are the best exercises for Lipedema patients:
-Raise arms and legs
While lying on your back, raise your opposite arm and leg, holding the top for 5 seconds. She returns to the starting position and repeats to alternate arm and leg. Repeat 10 times on each side for a full set, working up to 20 times.
-Swimming/water training
Swimming is one of the best forms of exercise for any body, but especially for lipedema patients due to its extremely low-impact and gentle movements that have great benefits for the body.
While easy on the joints, aquatic exercises tend to use all the muscles in the body in unison, making them a great cardio workout. The water provides excellent resistance and acts as a natural lower body compression, increasing circulation and significantly reducing swelling. Practice these aquatic exercises to help calm the problems of lipedema symptoms: water walking, water aerobics and traditional swimming with an emphasis on the back and stroke.
-Walk
A good old-fashioned walk is another easy, versatile, do-anywhere form of low-impact exercise that stimulates the heart and calms the mind. Plus, it's a great way to kick back and catch up with friends and family after a long, busy day at the office or work, while burning calories and staying fit. Start slow and increase the resistance each week, along with the distance. Don't forget to wear your compression gear and invest in a sturdy, comfortable pair of shoes that offer adequate support and shock absorption.
-Cycling/Bike
Whether it's riding around town or to a studio, riding a bike is a wonderful, low-impact way to burn calories while slowing the progression of lipedema fat. Not to mention, an invigorating sweat session does the body and spirit good.
-Yoga/Pilates
Often performed together due to the similarity of their movements, yoga and Pilates offer a number of impressive benefits that stimulate the body, including:
- Strengthening of the abdominal torso.
- Reduce stress.
- Relieve anxiety/nerves.
- Create good posture and proper muscle movements.
- Promote body awareness.
- Promote flexibility.
Yoga also focuses on deep diaphragmatic breathing and can also help ease chronic back pain. So, we recommend taking a mat and channeling your inner yogi.
-Stretching
Basic stretching movements such as toe tapping, shrugging, neck rotations, and hip abductions not only increase much-needed oxygenated blood flow to muscle fibers, but also relieve joint pain. and relax the body. Stretching should be an integral part of any fitness regimen, regardless of level. It's also the perfect way to warm up your body's engine while focusing your mind post-workout.
For more information and recommendations, contact our Center at Canary Islands Lipedema Unit. We will be happy to assess your case.
Do you want our exceptional specialist, the Dr. Daniel J. Rodríguez Morales de los Ríos, value your case? Call us, we will be happy to assist you!
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