No cell is further than one cell removed from a capillary so they’re all pretty close. But the material transport mechanism is diffusion. And there’s fluid surrounding capillaries and cells that acts as a transport medium.
Movement and massage are good for you partly because they increase the movement of this fluid which increases rate of diffusion.
That’s also why you feel stiff and icky in the morning. Your cells are relatively deprived of nutrients / filled with waste.
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