This is a great time of year to get moving—so why aren’t you?

Less than half of Americans exercise regularly—at least 3 times weekly for at least 30 minutes. And that’s down from last year, reports a recent survey that interviewed about 1,000 people a day.

Over the past several decades, scientists have identified multiple benefits for moderate exercise. It protects the heart, combats numerous cancers, boosts metabolism and mood, puts the spark back in your sex life, promotes sound sleep, enhances immunity and fights infection, relieves stress, lengthens longevity, and (when done right) strengthens bones and helps improve joint health.

Research at York University in Toronto, Canada, finds that sedentary people with asthma are able to control their symptoms after 3 months of supervised aerobic and strength training exercises. Gentle exercise like tai chi reduces resting blood pressure in older individuals, although some studies show that aerobic and low-impact workouts don’t.

Italian scientists have discovered that just a couple of minutes of physical activity can prompt lymph drainage even in people with lymphedema (delayed or poor drainage that may occur after breast surgery). Critical for immunity, lymph represents your body’s drainage system—and plays an important role in weight loss as well as health. Unlike the circulatory system that moves blood throughout the body, lymph has no internal pump to keep it flowing—only your own movement.

If the lymph vessels and veins can’t drain properly from the legs, for instance, fluids begin binding to fat cells, which then swell, causing more backup of lymphatic fluid. Not only can this backup create the appearance of cellulite—that dimply, spongy substance on hips and thighs—but may also lead to varicose veins.

Dr. Ann Louise’s Take:

By now, we are all aware of the health benefits of exercise. But the new Canadian and Italian studies make an even more compelling case. With today’s 24/7 lifestyle and our addiction to texting, tweeting, and multitasking, it seems more difficult than ever to find time to exercise. Yet a mere 30 minutes of sustained physical activity on a daily basis is all it really takes.

There are almost as many different ways to get moving as excuses not to. In addition to using workout equipment at home, I enjoy walking, swimming, kayaking, and line dancing. This is a great time of year to take up a new sport like golf or tennis and to play badminton or volleyball with friends and neighbors. And to go climbing, cycling, dancing in any form from ballroom to salsa, gardening, hiking, rollerblading, rowing, or sailing.

Too Hot to Work Out?
High temperatures put extra stress on your body, but you should be able to get some exercise—walking in an air-conditioned mall or running first thing in the morning. Even brief 10-minute workouts in a cool spot several times a day can make a difference.

Drink plenty of liquids to replace any fluids lost in sweat. Also drink Cran-Water before, during, and after working out. From my experience, I’ve found that the flavonoids, enzymes, and organic acids in cranberry help break down lumpy deposits of lymphatic wastes—which may be one reason Fat Flushers report that their cellulite disappears.

One of my favorite ways to get moving—and the best way to support your lymph system—is rebounding. This remarkably effective form of exercise uses something like a mini-trampoline for up-and-down movement that works both with the force of gravity and against it, stimulating lymph flow. Rebounding affects every cell in the body at once—squeezing toxins out of the cells.

After just a few minutes a day bouncing on the rebounder—inside where it’s cool—you’ll feel better and notice tighter abdominal muscles. Rebounding also contributes to a higher muscle-to-fat ratio, improves skin elasticity and tone, reduces cellulite, and renews bone mass. If that’s not reason enough, you’ll also benefit from a stronger immune system.

I personally like ReboundAir, Al Carter’s line of mini-trampolines, which you can order online at www.reboundair.com. Please let them know I sent you!

Anyone can fit meditative workouts like yoga into a busy schedule—and they’re easily done indoors where it’s cool. That’s why I included Yoga Quickies in Fat Flush for Life. While the Lymph Bridge (a backbend and gentle inversion) moves hard-to-reach lymphatics that are adjacent to the intestinal tract, almost any movement helps keep this all-important lymph fluid circulating.

Also ideal for indoors, Pilates strengthens your core and can be easily modified to increase bone density without twists and turns that may damage a stiff or aging spine. Just getting up and stretching periodically during the day increases flexibility and gets your lymph moving.

Sources:
Fat Flush for Life
The Fat Flush Fitness Plan
www.lymphnotes.com/article.php/id/30/
http://www.ncbi.nlm.nih.gov/pubmed/20571179
http://www.ncbi.nlm.nih.gov/pubmed/20569522
http://www.ncbi.nlm.nih.gov/pubmed/20557410
http://www.ncbi.nlm.nih.gov/pubmed/20215978
www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html
www.webmd.com/fitness-exercise/news/20100121/are-americans-backing-off-exercise