Movement is essential for managing lymphoedema and supporting overall health. One highly effective and enjoyable form of exercise is Nordic walking. By involving the whole body — especially the arms — Nordic walking benefits not only the cardiovascular system but also the lymphatic system, bones, and nerves.
How Exercise and Breathing Support the Lymphatic System
The lymphatic system acts as the body’s natural drainage and immune support network. Unlike blood, which is pumped by the heart, lymph fluid moves slowly and depends on body movement to flow efficiently.
Exercise can boost lymph flow through muscles by up to 15 times compared to rest. As we move, muscles contract and relax, creating a pumping action that flushes out waste products like proteins and old cells while drawing in clean fluid. Over time, this helps the lymph fluid become less toxic and more nourishing to cells.
Breathing also plays a crucial role. Deep inhalation gently compresses the thoracic duct, the main lymph vessel, pushing fluid toward the bloodstream and creating a vacuum that pulls lymph into the duct from surrounding vessels. Natural movements like digestion and the heartbeat also aid lymph flow, but physical activity has the most powerful effect.
What Is Lymphoedema?
Lymphoedema is a chronic condition where lymph fluid builds up and causes swelling, typically in the arms or legs. It happens when the lymphatic system is damaged or underdeveloped.
There are two main types:
- Primary lymphoedema: A genetic condition where lymph vessels are poorly formed.
- Secondary lymphoedema: Caused by surgery, radiation, infection, or trauma — often after cancer treatment.
Since the lymphatic system relies on movement, exercise is a key part of managing lymphoedema symptoms.
“Nordic walking has helped in the management of my lymphoedema and regain my fitness after extended cancer treatment.”
– Danielle Brown, Breast Cancer Client
How Nordic Walking Helps with Lymphoedema
A core feature of INWA Nordic walking technique is the active use of the hands — opening and closing them in rhythm with each stride as you grip and release the poles. This simple motion stimulates the many small lymph vessels under the skin of the hands and arms.
The pumping action from hand movement, combined with the natural swing of the arms and upright posture, helps drain lymph fluid from the hands, wrists, and arms. This is especially helpful for those recovering from breast cancer, where lymphoedema often affects the upper limbs.
Supporting Bone Health Through Nordic Walking
As we age, bones naturally lose density, increasing the risk of fractures and osteoporosis. People who’ve had cancer treatment are at even higher risk due to multiple factors:
- Hormonal changes: Treatments for breast and prostate cancer often suppress oestrogen or testosterone, which are vital for maintaining bone density.
- Chemotherapy: Some drugs interfere with the cells that build and repair bone, accelerating bone loss.
- Reduced activity: Cancer fatigue and side effects can lead to inactivity, weakening bones over time.
- Nutritional deficits: Lack of calcium and vitamin D during treatment contributes to poor bone health.
- Bone damage from cancer: Cancers like multiple myeloma or those that spread to bone directly degrade bone tissue.
Nordic walking addresses these risks in several ways. It’s a weight-bearing, whole-body activity, meaning it sends signals to bones to stay strong and rebuild. The use of poles engages the upper body, which regular walking doesn’t, strengthening the spine, shoulders, and arms.
The pushing and pulling actions involved create healthy, low-impact stress on bones, prompting them to maintain density without stressing the joints — ideal for those with arthritis or joint pain. It also improves balance and coordination, further protecting against falls and fractures.
Benefits for Peripheral Neuropathy
Nordic walking can also be very beneficial for people with peripheral neuropathy, a condition that affects the nerves in the hands and feet, causing numbness, weakness, and pain.
Key benefits:
1. Improved Balance and Stability
- Poles provide extra contact points with the ground, increasing confidence and reducing fall risk.
2. Enhanced Circulation
- Coordinated arm and leg movement improves blood flow, which may help nourish damaged nerves and support healing.
3. Neuromuscular Activation
- Engaging multiple muscle groups encourages communication between the brain and peripheral nerves, supporting motor function.
4. Reduced Foot Stress
- Poles help redistribute weight, easing pressure on the feet and joints — ideal for those who find walking painful.
5. Pain Relief and Well-being
- Moderate exercise boosts endorphins, which help manage pain and mood.
- Outdoor activity and social walking groups support emotional health and reduce isolation.
Note: Always consult a healthcare professional before starting Nordic walking, especially if neuropathy is advanced. Supervised guidance may be needed.
Conclusion
Nordic walking is more than just a fitness trend — it’s a science-backed, low-impact, full-body exercise that supports lymph drainage, bone density, nerve health, and overall well-being. For people recovering from cancer, managing lymphoedema, osteoporosis, or neuropathy, Nordic walking can be an empowering and enjoyable way to take back control of their health.
Many thanks to Nordic Walking Instructor, Tina Murray, for writing this post
Tina Murray MSMA
Advanced Clinical & Sports Massage Therapist
Oncology, Restore Scar & Lymphoedema Management
British Nordic Walking Instructor for After Breast Cancer Diagnosis