Does Exercise Speed Up Detox? Here’s What the Science Says.

Over 160 million known chemical toxins can be found in our environment, about 40,000–60,000 of which are from commercial manufacturing.

What exactly does that mean? The foods we eat, clothes we wear, products we use and even the oxygen we breathe could expose our bodies to harmful pollutants. Sure, we can make various lifestyle changes to help minimize this toxic load, but let’s focus on one simple action that might be overlooked—exercise.

It’s no secret that exercise provides numerous wellness benefits, but do you know it can also be a natural form of detoxification?

And just to clarify, we are talking about the human body’s innate biological capacity to heal and restore itself to balance—not a three-day juice cleanse or some other restrictive diet.

So, on that note, here’s what science reveals about natural detoxification and the role of exercise in this rejuvenating process.

What does natural detoxification mean?

According to the Nutrients Journal, detoxification is a metabolic function in which the body transfers harmful chemicals or substances through natural detox pathways to the liver and kidneys. These organs will then secrete enzymes to neutralize toxins and filter them from the bloodstream to the urine, eventually flushing them out.

This process is vital—without it, you could face a higher risk of oxidative stress, heart disease, cancer, and other serious chronic illnesses, the journal continues. Of course, as with any other health-promoting program, detoxification can be taken to an extreme.

As Frontiers in Nutrition points out, short-term detox cleanses are often nutrient-poor and calorie-deficient. This reduces your metabolic rate and boosts cortisol (stress hormone) levels.

Restrictive diet programs aside, there are beneficial ways to strengthen the body’s internal detox pathways, and that brings us to exercise. Let’s dive into the connection between working up a sweat and restoring a healthy balance with your body’s natural detoxification pathways.

Does exercise speed up detox?

There are many ways exercise can support your natural detox processes, from supporting to liver to elevating heart rate. Let’s break this down.

Supports the liver

The liver is one of your main defenses against toxic load. However, certain lifestyle habits such as excessive alcohol intake or sedentary behaviors can cause fatty lipids to accumulate in the liver, impairing its function over time.

Fortunately, exercise strengthens the liver mitochondria that are responsible for metabolizing lipids, lowering inflammation, and turning nutrients into energy, all of which promote detoxification.

Increases sweating

Another way exercise can help stimulate the natural detoxification process is through sweat. A recent study in Taiwan compared the sweat of 12 university students after running on a treadmill for 20 minutes versus sitting in a sauna for 20 minutes.

The researchers found a higher amount of toxin secretion in the post-run sweat than in the post-sauna sweat, indicating that dynamic exercise removes toxins more efficiently than static sweating.

That’s because physical activities increase the heart rate, which elevates core body temperature and circulation, the study points out. This dilates blood vessels in your skin, releasing heat and other contents of your bloodstream through sweat.

The researchers noticed that sweat can even excrete heavy metals like lead, copper, mercury, nickel, and arsenic.

Boosts lymphatic flow

Exercise also has a positive effect on lymphatic flow, another essential component of natural detoxification. Exercise’s repetitive muscle contractions and rhythmic breathing circulate lymph fluid to various parts of the body, Frontiers in Cardiovascular Medicine reports.

This lymphatic flow protects the immune system from bacteria and viruses to ward off infections while filtering waste, toxins, and abnormal cells out of your tissues.

Finally, moderate exercise has been found to reinforce the body’s antioxidant defenses against oxidative stress. In particular, moderate exercise increases protein enzymes that break down immune-harming free radicals to promote cellular resilience, enhance metabolic function, and activate homeostasis.

But the keyword here is moderate. Too much high-intensity movement could create more oxidative stress. In other words, focus on balance.

How to support natural detoxification in your body

Now that you know the connection between exercise and natural detoxification, let’s talk about how to incorporate those benefits into your wellness routine. Here are a few steps to reduce your toxic load through the power of exercise and other healthy habits.

Make movement a priority.

The average person needs 150 minutes of moderate-level exercise a week, according to the CDC. That’s just 30 minutes a day, so look for more opportunities to build movement into your routine. Focus on low-impact activities that increase your heart rate, work up a sweat, and boost circulation without overexerting yourself. Some options include walking, cycling, swimming, and yoga.

Drink enough water.

Research shows dehydration can cause metabolic dysfunction. Over time, this leads to inflammation and waste retention since the body lacks fluid to secrete. On the other hand, optimal water intake (about 11.5–15.5 cups a day) helps flush toxins out through urine, which bolsters your metabolic function.

Eat antioxidant-rich foods.

Consuming more antioxidants in your diet will help lower oxidative stress and inflammation. Leafy greens, cruciferous vegetables, nuts, seeds, legumes, berries, melons, tomatoes, citrus fruits, sweet potatoes, seafood, whole grains, and spices like turmeric are all nutrient-dense sources of antioxidants.

Improve sleep hygiene.

Adequate, restful sleep allows the brain to eliminate metabolic waste from the central nervous system through a process called glymphatic clearance, explains the Brain Sciences Journal. Glymphatic clearance prevents toxic load from accumulating in the brain and increasing the risk of cognitive decline. So, to harness these detoxifying benefits, aim for at least 8 hours of sleep each night.

Make natural detoxification part of your exercise

Chemical exposure is a reality of life, but you don’t have to resort to drastic measures like a restrictive juice cleanse to flush out those toxins. Sustainable habits such as a consistent, moderate fitness routine (along with other health-promoting behaviors) will stimulate natural detoxification, restoring the body to wellness and balance.

So, if you’re looking for a reason to carve out time for exercise, consider this your new motivation!