Exercises for lipedema: what you can do (and what you should avoid)

Exercises for Lipedema: best and worst options 

Exercise is one of the fundamental pillars of conservative treatment for lipedema. 
  

  Women with lipedema can exercise, provided that the exercise is adapted to their condition.

  Dr. Joana de Carvalho, a specialist in the diagnosis and treatment of Lipedema, emphasizes that "exercise should be individualized according to the patient's needs (for example, if they also need to lose weight or if they have any osteoarticular problems that limit their ability to practice sports) and the stage of the disease.".

What are the best physical exercises for Lipedema? (focus on low impact) 

The most suitable exercises for those suffering from Lipedema are low-impact exercises, focusing on mobility, circulation, and functional strength.

Therefore, we consider the following to be excellent options:

• aquatic exercises;
• the walk;
• the bicycle;
• Water training (hydrogymnastics for Lipedema);
• Pilates;
• Strength training with low load, controlled intensity and volume.

Aquatic exercises are of particular interest due to the benefits of hydrostatic pressure, which has a direct effect on reducing edema. Among these, aqua-jogging and hydro-bike stand out. These exercises are low-impact and therefore more joint-friendly, particularly for those who are overweight and have lipedema.

The secret lies in adapting the physical activity, since each body will respond differently, according to the stage of the disease, and the progression should be slow and gradual, paying attention to the woman's pain and edema.

Exercises for Lipedema Focused on the Legs (mobility and circulation)

  The Exercise Physiologist, Dr. Tiago Pereira, provides support, at the level of physical activity, to patients suffering from this disease.

  For those with lipedema in their legs, it is essential to reduce impact and promote both blood and lymphatic circulation.

  Working on ankle, hip, and knee mobility helps maintain function and prevent stiffness.

  You should avoid exercises with repetitive jumping, heavy loads, intense movements, or long periods of standing without movement. Prefer training on a recumbent or even upright bicycle, elliptical trainer, or lying-down exercises, with low intensity and training volume, especially in the initial training phase, without proper gradual supervision.

  Less impact, more control, better results!

Exercises for Lipedema in the arms (light strength and mobilization)

Even when Lipedema affects the arms, causing pain, swelling, and limited movement, women can still exercise.

Recommended exercises include gentle mobilization movements, light strength training, and exercises with resistance bands.

It is important to avoid high-intensity training and highly repetitive overhead movements. Gentle and continuous activation helps maintain function, reduce edema, and alleviate associated discomfort. Attention should always be paid to any pain and fatigue that each woman may experience.

Exercises you should NOT do if you have Lipedema (high impact and excessive effort)

As previously explained, if you suffer from this chronic disease, you should avoid exercises that cause excessive impact, prolonged compression, or excessive strain on the joints. This includes very intense running, repetitive jumping, high-intensity strength training, and activities with a lot of impact on the knees and ankles (which are the areas most affected by Lipedema).

These movements can worsen the pain, increase bruising, and hinder lymphatic drainage.

Instead, you should opt for low-impact exercises with a functional focus.

Specialized monitoring: the key to successful lipedema exercises.

THE Leg Clinic® by Allure It has a multidisciplinary team specializing in the diagnosis and treatment of Lipedema, led by Dr. Joana de Carvalho.

Our Exercise Physiologist, Dr. Tiago Pereira, provides physical therapy support to patients suffering from the disease.

A safe progression in exercises for Lipedema, with a qualified professional, is essential to avoid worsening of symptoms and maximize benefits.

Lipedema: schedule an appointment

Bibliography:  Joana de Carvalho, Lipedema - How to treat "fat leg disease"«, Lisbon, Contraponto, 2024.