Dr Ornish claims that based on available research, in order to improve one's health, all that needs to be done is either 1/2 hour walking every day, or 1 hour every other day. He recommends walking because it is a type of exercise less likely to lead to injury.

"Walking 30 minutes a day reduced premature death almost as much as running 30-40 miles a week." Further, in all exercising groups, (as compared to sedentary controls), deaths were lower from _all_ causes, including heart disease and cancer. "Moderate exercise is enough to provide you with almost all the health and longevity benefits without most of the risks of more intense exercise." He feels it is important to choose an activity one enjoys -- so if you don't like walking, find an equivalent.

Moderate exercise will make you more healthy. If you want to be more fit, you need to undertake aerobic exercise as well.

Ornish recommends checking with your doctor first if you have a health condition like hypertension, diabetes, arthritis, emphysema, or heart disease. You may also want to monitor your pulse when you exercise. There are many books you can find at the library or bookstore that will take you through the early conditioning steps.

In lymphoma, exercise is especially important. Whereas the blood is pushed through the body, lymph moves through the lymph vessels only by gravity and the action of the surrounding muscles. Our lymphatic systems cannot function properly without us being active! Moreover, our tissues need oxygen, nutrients and hormones, and exercise assures that all needed substances are diffusing properly into all body parts and tissues. It would be silly, for example, to spend a lot of money on supplements, and then remain sedentary, practically assuring they will do the least amount of good.

So, to sum up: walk every day for half an hour, or every other day for an hour. To increase your fitness, turn the walking into a more strenuous routine, such as walking in hilly terrain. Do stretches before and after. And that's it! (If you are very weak, starting with a few minutes and building up over time will make a big difference.)

Personally, I believe that gentle rocking and jumping on a mini-trampoline is particularly beneficial to the lymphatic system, and I am adding some to my exercise routine. I also read recently that incline boards, or those gadgets that allow a person to hang upside down, are beneficial for the immune system, helping to drain stagnant lymph.

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Researched and written by Vera Bradova © 1998
Updated 12-12-1998