Andrew Huberman

No one can really come up with a single answer because it depends on which system you're trying to create support for, the cardiovascular system, the brain system.

But I think a good number, a good thing to shoot for is at least 7,000 steps per day.

I happen to have some steps in my home, not a lot of them, but I find that if I'm going up and down those stairs a lot per day,

That's good and probably is a little different than if I was just walking on a flat surface.

Sometimes I'll get out and get 12,000 steps in a day, or if I'm visiting a new city and I'm walking a lot, 20,000 steps, but I really strive to get enough steps per day.

And you will notice that if you don't get enough steps per day, your system, your body will feel kind of sluggish.

If you're sitting a lot because of travel,

You know, you should really strive to get as much movement in the airport as you can.

Maybe ideally you take the stairs, you don't get on the conveyors.

If you can manage to do that, getting a lot of steps will help your body feel less sore, less sluggish, and not all, but a fair amount of the sluggishness that we feel when we don't move around a lot, when inactivity leads us to feel less energy is the slow movement and the buildup of that lymphatic fluid.

And keep in mind that lymphatic fluid isn't quote unquote bad, but it contains a lot of waste products that you do not want sitting around

in the local tissues.

And I'll underscore that later when we talk about lymphedema that occurs under conditions where somebody is being treated for say cancer and their lymph nodes and their lymph vessels are intentionally destroyed as a way to try and eradicate the cancers that have invaded the lymphatic system.

When that happens, you get a lot of swelling of tissue.

It can be painful.

The tissue can become necrotic, infected and inflamed, and it can lead to all sorts of local and systemic issues.

And cosmetically, of course, it's not good either.

Movement, movement, movement is the way you're going to encourage lymphatic flow.

Walking is one way to do it.

Yes, cardiovascular exercise is excellent for that.