Exercise to Detoxify
August 2007
Spring is the best time to detoxify our bodies of accumulated toxins and debris. And while herbs, supplements, massage and other therapies help us to detoxify, one thing that often gets overlooked is the need to exercise.
Exercise is vital to the success of any detox program. First, exercise tones our muscles, and improves digestion and elimination. Second, exercise increases oxygen to our cells, thus helping to remove toxins and debris. And third, exercise enhances the ability of the organs responsible for detoxification to work more efficiently. These include the lungs, lymphatic system, skin, liver, kidneys and colon.
Nowhere are the detoxifying effects of exercise more evident than in the lymphatic system, our body's core waste management system. The main job of the fluid in this thread-like system that sits under the skin is to cleanse and carry away waste products. But the lymphatic system does not have its own pump to circulate the waste products. Rather, it must rely on being circulated by way of the 'pumping' action of muscles, so any exercise that includes muscle contractions is key (weights, walking, biking, jogging). Through exercise, the lymph fluid and all its debris can get sent to the kidneys and liver for processing. The kidneys remove the majority of cellular metabolic waste products including nitrogen-containing amino acids and carbon dioxide, while the liver converts toxins, pesticides and herbicides into excretable metabolites.
When we exercise we breathe deeply, which helps to pull fresh oxygen into the lungs, which in turn increases circulation and metabolism, and eliminates carbon dioxide and other toxins. Exercise also increases our ability to sweat, and when we sweat, we release toxins through the skin, our largest organ. Studies show that the skin's sweat glands excrete five to 10 per cent of all metabolic wastes. Exercise also stimulates the colon to excrete on a regular basis, which lessens the likelihood of toxins in fecal matter to be re-absorbed. And a strong, well-functioning colon is a happy colon!
When choosing an exercise program, aim for 20 to 30 minutes a day of moderate exercise. Remember, this is not the time to embark on a strenuous exercise program. Save that for when your detoxification program is complete.
Walking: A brisk walk is still the best overall exercise for detoxing, but make sure you're going at a good pace to promote deep breathing and to stimulate the lymphatic system. Walking also helps the lungs release toxins and carbon dioxide. Try walking briskly for at least 20 minutes a day.
Rebounder: Known as the great lymphatic cleanser, rebounding on a mini trampoline has been shown to massage and stimulate the lymphatic system, eliminating toxins and energizing the body. If you don't have a mini trampoline, try a BOSU ball (found in most gyms). Gently bounce up and down on the ball while staying balanced at all times. Not only will it cleanse the lymphatic system, it will strengthen core muscles, and build balance and coordination. Bounce for two to 10 minutes a day.
Yoga/Pilates/Tai Chi: Any one of these ancient healing traditions is great in aiding the body through its cleansing processes. Let your teacher know your current program, as she/he may be able to show you specific exercises to help support specific organs. Hot yoga may be too intense at this time, so choose a more moderate form.
Hiking/Jogging/Biking/Swimming: All are great additions to any detox program. And remember, the more muscles you can incorporate, the better for your body. So try swinging your arms when you're hiking or jogging.
Weight Training: If you're currently on a program to build muscle, you may need to slow it down. A moderate, whole body workout three times a week is good. Too much intensity can tax your system. Remember, a cleanse requires energy, and training too intensely can sabotage your body's ability to cleanse deeply.
Remember, consistent, moderate exercise is the key to any successful detox program. If you're not sure about what type of exercise to do, hire a Personal Trainer to get you on track, and make sure you let them know you are embarking on a detox program so they can adjust your program accordingly.
Reprinted with permission from Lifestyle Markets Health Food Stores at www.lifestylemarkets.com