Most of us know how blood moves: the heart pumps it. Your lymphatic system is a second network running alongside it, and it has no pump. It relies on your muscles, your breathing and gravity to keep fluid moving. When we sit for hours, breathe shallowly under stress and don’t drink enough, it slows down.

What the lymphatic system does

• Collects waste, dead cells and debris from your tissues and carries them away
• Moves white blood cells that help your body fight infection
• Returns extra fluid from your tissues to your bloodstream
• Absorbs fats and fat-soluble vitamins from your gut

When lymph moves sluggishly, some people notice puffiness, heaviness in the legs or a general “backed up” feeling. The good news is that it responds to simple movement. Rhythmic bouncing, swinging and twisting with big muscle groups and deep breathing seem to help most. Here are eight moves.

1. Lymphatic hops

Stand with feet hip-width apart and knees soft. Rise onto the balls of your feet and bounce gently, heels barely leaving the floor, arms loose. Keep it light and rhythmic for 2 to 3 minutes. A mini trampoline (rebounder) makes this easier on the joints.

2. Body waves

With knees slightly bent, push your hips forward and let a slow wave roll up through your belly, chest and neck, then reverse it. Arms hang loose. This moves the whole spine and trunk, where the body’s largest lymph vessel runs. Do 10 to 15 slow waves each way.

3. Arm swings

Your armpits hold large clusters of lymph nodes. Let both arms swing forward and back like pendulums, growing the swing gradually and letting your torso turn with it. After a minute or two, switch to swinging each arm across your body and out, like opening curtains.

4. Dead arms

Raise both arms in front of you, breathe in, and on the breath out let them drop completely limp. Raise them again and repeat 10 to 12 times, or start with arms overhead. Many people feel warmth or tingling in their hands afterward.

5. Trunk twists

Stand with arms out to the sides and rotate left and right, letting your arms wrap loosely around you and your heels lift a little. Keep it smooth and breathe with the rhythm. Do 20 to 30 each direction.

6. Golf swings

No club needed. Stand wider than your shoulders, clasp your hands, and slowly swing as if driving a golf ball: weight back, rotate through hips and trunk, follow through high with weight forward. Do 10 to 15 each side. It works the armpits, trunk and groin all at once.

7. Marches

The legs hold the most lymph and have the longest climb back up. March in place with knees as high as is comfortable, swinging the opposite arm each step, landing softly. Keep it up for 2 to 3 minutes.

8. Body claps

With cupped or flat hands, clap briskly up your body: feet, calves, thighs, hips, lower back, belly, chest (gently), then each arm from the hand toward the armpit. Firm enough to feel a vibration, not enough to sting. Use loose fists if that’s more comfortable. About 3 to 5 minutes.

The 10-minute routine

1. Lymphatic hops, 2 minutes
2. Body waves, 1 minute
3. Trunk twists, 1 to 2 minutes
4. Arm swings, 1 minute, then 10 dead arms
5. Marches, 2 minutes
6. Golf swings, 10 to 15 each side
7. Body claps, head to toe, 2 to 3 minutes

Even a few of these most days can leave you feeling lighter and more energetic.

Other habits that help

Drink water steadily through the day. Practice slow belly breathing. Dry brush gently toward your heart before a shower if you enjoy it. Skip clothing that’s tight at the groin, armpits and neck.

Our bodies were made to move. Ten minutes of bouncing, swinging and marching is a simple way to care for one.

“I will praise thee; for I am fearfully and wonderfully made: marvellous are thy works; and that my soul knoweth right well.” (Psalm 139:14, KJV)

If you have persistent or one-sided swelling, a diagnosed condition like lymphedema, or a heart or joint problem, check with your doctor before starting new exercise.