A new walking trend called “lymphatic walking” is gaining popularity on social media, with videos claiming that specific walking techniques can improve lymphatic drainage, reduce swelling and even “flush out toxins.” But what does science actually say?

Here are seven key things to know about the trend.

1. What is lymphatic walking?

There is no officially recognised medical protocol called “lymphatic walking.” The term is mainly used on social media for walking with an upright posture, deeper breathing, deliberate arm swings and mindful movements.

2. How does the lymphatic system work?

The lymphatic system helps maintain fluid balance, support immunity and remove certain waste products from tissues. Unlike the circulatory system, it does not have a heart-like central pump. Muscle contractions and changes in pressure caused by breathing help move lymph fluid through the body.

3. Can walking support lymph flow?

Yes. Regular movement causes muscles to contract, helping move lymph through lymphatic vessels. Walking is therefore a simple way to support normal lymphatic function. Deep breathing may also assist lymph movement through changes in pressure in the chest and abdomen.

4. Is it better than ordinary walking?

This is where the social-media claims go too far. There is currently no strong evidence that lymphatic walking is superior to regular walking for improving lymphatic function in healthy people. Researchers have not established that the exaggerated arm movements or specific walking style provides additional benefits over normal physical activity.

5. Does it really “detox” the body?

Not in the way many viral posts suggest. The lymphatic system does play a role in fluid regulation, immunity and waste removal, but claims that a particular walking style can rapidly “flush toxins” are not supported by strong evidence. The liver and kidneys perform much of the body's major waste-processing work.

6. Could it help people with lymphoedema?

Movement and exercise can be useful for people with lymphatic conditions such as lymphoedema. Research suggests exercise can support physical function and quality of life, although the evidence varies and exercise should form part of an appropriate medical management plan rather than replace professional care.

7. Should you try lymphatic walking?

For most healthy people, adding mindful breathing, natural arm movement and good posture to a regular walk can be a simple way to stay active. However, there is no need to follow a complicated viral routine to obtain the benefits of walking.

If you experience unexplained swelling, redness, warmth or pain in a limb, it is important to seek medical advice rather than attempting to treat the symptoms through exercise alone.