At Flowell, we understand the challenges of living with lipedema and water retention, and we are committed to providing you with the knowledge and tools to improve your well-being. The battle against lipedema and water retention can be a real challenge. The physical and emotional burdens can often seem daunting and make the pursuit of wellness more difficult. But we want you to know that there are ways to find relief and improve these conditions.
In this article, we offer you a comprehensive guide with effective exercises and a customized training plan. Our goal is to help you find relief from lipedema and water retention. With careful research, we have selected the best exercises and created a clear guide to take you step by step.
Pain is Not Progress
In a society that constantly preaches the mantra "no pain, no gain," we want you to know that this mentality does not apply in your particular case. Exercising too intensely can actually worsen the symptoms of lipedema and water retention. Therefore, it is crucial to listen to your body and respect its signals. Pain is a warning sign, not an indicator of progress. Exercising within your comfort zone is always the best choice.
Our message is clear and straightforward: Respecting your body and listening to its needs is of great importance. We are here to help and support you. Together, we can develop an effective and enjoyable fitness routine that is tailored specifically to your needs and helps to improve your well-being.
Planning is Key
Planning is key, especially when creating a fitness routine tailored to the specific needs of people with lipedema or water retention. Building an effective exercise plan is a balance between what you need to do, what you can do, and what you enjoy doing.
First, you need to make an honest assessment of your current fitness level. Are you a beginner just entering the world of fitness, or are you a seasoned athlete looking for a new challenge? Or are you somewhere in between? Have you trained in the past, or is this your first step in this direction? These questions are crucial to developing a plan that suits your abilities and challenges you at the same time.
Your training program should also be based on your individual needs. Do you have specific goals in mind? Maybe you want to improve your overall fitness to alleviate the symptoms of your lipedema or water retention. Or maybe you want to build muscle to strengthen your body and reduce the strain on your joints. You may also want to lose weight to improve your overall health, or you may simply want to be more active to improve your quality of life. Consider what kind of exercise you enjoy. It's much easier to stick to a fitness routine if you actually enjoy the activities it involves. Maybe you love the feeling of being in the water and therefore opt for swimming or water aerobics. Maybe you prefer exercises you can do at home, like yoga or Pilates. Or maybe you enjoy the community feel of a gym or group class.
Another important factor is time. How much time can you realistically invest in your fitness routine? Keep in mind that it's not just about how much time you can devote to the actual workout, but also how much time you need for recovery, preparing healthy meals, and taking care of your body. Your training plan should not only be effective but also sustainable. It's better to have a plan that you can stick to long-term than a plan that is so intense that you have to give up after a few weeks.
At the end of the day, it's about creating a fitness routine that helps you improve your health and well-being while also bringing you joy. With a little planning and patience, you can develop a plan that takes all these aspects into account and helps you achieve your goals.
The Flowell Example Plan
To give you a more concrete idea of what a fitness routine could look like, we have put together an example for you. This plan is ideal for beginners but can be adapted depending on your current fitness level and personal preferences. We recommend to use Flowell compression boots for 25 to 45 minutes to further enhance circulation and reduce swelling after your workout.
Monday: Gentle Cardio Training
Start the week with a gentle cardio workout that won't overtax your body. A 20-minute walk in nature or a gentle swimming session are ideal. These activities are easy on the joints and help to promote circulation, which is particularly important for people with lipedema and water retention. Exercise in nature also has the added benefit of calming your mind and reducing stress.
Tuesday: Strength Training
Focus on strength exercises. Use light weights or do bodyweight exercises to strengthen your muscles. Ensure you perform every movement correctly to avoid injury. Exercises such as leg lifts, squats, or performing light weight exercises can be helpful.
Example Exercise Routine:
- Leg Lifts: Lie on your back on an exercise mat or a soft surface. Stretch your legs out straight and slowly lift one leg off the floor. Hold for a few seconds and then lower it again in a controlled manner. Repeat this for 10-12 repetitions on each side.
- It's important not to overstrain your body and perform the exercises at your own pace.
Wednesday: Active Recovery
Focus on active recovery exercises. Yoga or Tai Chi can be excellent options. These gentle movements help to improve your flexibility, reduce stress, and improve body awareness. Activities like these will help you find inner peace and create a stronger connection with your body.
Example Exercise: Downward-Facing Dog
- Start in the quadruped position, with your hands under your shoulders and your knees under your hips.
- Slowly lift your hips up and press your palms firmly into the floor. Stretch your arms and legs out and press your heels towards the floor.
- Keep your back straight and stretch it out evenly. Your body forms an inverted 'V' shape. Keep your neck relaxed and let your head hang between your arms.
- Breathe calmly and deeply from your belly. Feel the stretch in your legs, arms, and back.
- Hold this position for 5-10 deep breaths or for as long as you feel comfortable. Focus on breathing evenly and try to sink deeper into the pose with each exhalation.
- To come out of the pose, slowly lower your knees to the floor and return to the quadruped position.
Thursday: Strength Training
Just like on Tuesday, focus on strength training. Try different exercises to train different muscle groups. For example, you could incorporate light dumbbell training for your arms and upper body exercises such as push-ups on your knees.
Example Exercise: Push-Ups on Your Knees
- Get into the push-up position on your knees. Make sure your back is straight and your hands are placed under your shoulders.
- Slowly bend your arms as you lower yourself down and then push yourself back up. Perform 8-10 repetitions.
Friday: Gentle Cardio Training
End the working week with another gentle cardio session. Perhaps you would like to go for a gentle bike ride or take a gentle aqua fitness class. Choose an activity that you enjoy and have fun doing to motivate yourself for the weekend.
Weekend: Rest Days
The weekend is the time to give your body a well-deserved break. Rest is an essential part of any fitness routine as it gives your body the opportunity to regenerate and repair itself. Use this time to relax, eat well, and sleep well. You may also want to perform gentle stretching exercises to keep your body loose and flexible.
This sample routine will give you a good starting point. Remember that it's okay to make adjustments and design the plan so that it works for you. Your fitness routine should adapt to you, not the other way around. And most importantly, enjoy the journey!
Tips for Building a Sustainable Fitness Routine
Of course, all of these tips are important, but there are other factors you should consider when creating a sustainable fitness routine, especially if you are dealing with lipedema or water retention:
Start Slow and Build Up Gradually: If you're just starting out on your fitness journey, it's important not to overtax your body. Start with mild exercises and gradually increase the intensity and duration of your workout. Remember that every little bit of progress is a success.
Stay Consistent and Be Realistic: Regularity is key to maintaining a fitness routine. It's better to exercise three times a week for 15 minutes than once a week for an hour. Set realistic goals that you can achieve and be proud of yourself when you reach them.
Practice Patience and Kindness Towards Yourself: Fitness is a journey, not a destination. It may take some time before you notice visible progress, but this is completely normal. Celebrate every small success and be gentle with yourself when things don't go as planned.
Seek Support and Community: A support group can provide you with motivation and inspiration. Maybe you have a friend who will join you, or you can join a local gym or online community. An experienced personal trainer or therapist can help you create a customized plan and guide you safely through the exercises.
Pay Attention to Your Diet: A balanced, healthy diet is key to supporting your training and boosting your overall well-being. Make sure you eat a variety of foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
Document Your Progress: Keep a journal of what you did and how it made you feel. This can help you recognize patterns, track your progress, and stay motivated.
Remember the Importance of Recovery
Your body needs time to recover after training. Make sure you get enough sleep and incorporate relaxation techniques such as meditation or deep breathing exercises into your routine.
The most important reminder on this journey is that you are in control. You set the pace, you set the intensity, and you set what success means to you. Every journey is unique, and your fitness journey is no exception. We believe in you and know you have the ability to build a fitness routine that meets your needs and goals. You can do this!
