Exercise is a vital part of a healthy lifestyle and can aid in detox and enhance its benefits. It can help your body detox through sweating, by improving blood and lymph flow, strengthening and cleansing the lungs, and improving the digestive process.

But exercise can take a toll on your body, which is already hard at work and under some stress during a detox. So what are some of the best types of exercise to do during this time?

Slow Down and Do Less

While you shouldn’t completely ditch your exercise routine during a detox, it can be a good idea to modify it. It’s best to participate in low impact, low to medium intensity exercise for the duration of a detox.

Your body works hard during a detox to clear out toxins, waste, and other junk. Taking it slow when it comes to exercise can help your body better focus its attention and efforts on the detoxification process.

When doing exercise during detox, listen to your body. During a detox you may find that you get fatigued easily and are not able to exercise as long or as hard as normal. This is perfectly normal, as your body is trying to clean up and clear out junk from within.

Furthermore, during a detox you are likely consuming less calories than normal. Food is fuel for the body, so it makes sense that consuming less calories will provide the body with less fuel and energy to exercise.

Adjust Your Detox Plan if Necessary

An image of a mixed vegetable bowl with avocado and quinoa

If you’re participating in exercise and are getting fatigued, try reducing the intensity and duration while you detox. However, if you do choose to participate in medium to high intensity or endurance exercise during a detox, make sure you are consuming enough calories to support and sustain the exercise(s) that you choose to do. This could come from making small yet nutritious adjustments to your detox plan.

Plant-based, high fiber foods will provide you with the extra energy and nutrients you need to sustain exercise and can aid in the detox process. It is also important to eat enough plant-based protein during a detox for muscle maintenance and repair.

Some healthy fiber and protein rich foods you could supplement your detox with could include adding plant-based protein powder or half an avocado and some nut butter to a smoothie, eating a few nuts and a piece of fresh fruit as an additional snack, or adding tempeh or a grain such as quinoa to a salad.

Additionally, remember that it is important to stay hydrated both during detox and when exercising.

Best Exercises to Do During Detox

Here is a list of some great low impact, low to medium intensity exercises that can get you moving during a detox or cleanse.


An image of a woman sitting on a rebounder in a field

Rebounding is a low-impact and low intensity form of exercise that involves jumping (or rebounding) on a mini trampoline. Among other benefits it can help improve balance, digestion, endurance, bone density, muscle tone, and immune function.

Fun and easy to do, rebounding can be done while watching TV or listening to your favorite tunes. You could even attempt to read a book while you bounce!

Rebounding is a great way to stimulate the lymphatic system and encourage lymphatic drainage. Unlike blood flow, which is regulated by the heart, the movement of lymphatic fluid is dependent on pressure generated during muscle contraction.1

The main functions of the lymph include being a vital part of the immune system, aiding in fat absorption and digestion, and regulating the body’s fluid balance.

Tai Chi, Yoga, and Pilates

An image of a woman rolling up a yoga mat 

These stretch-based workouts are low-impact and can be done at a low to medium intensity. However, you may still break a sweat while doing them! They can all help build muscle tone, increase flexibility, improve balance, and encourage focused deep breathing.

If you prefer to exercise in the company of others or need guidance, many Rec Centers offer Tai Chi, yoga, and/or Pilates classes. Alternatively, if you want to exercise at home there are options for that too. There are numerous DVD’s and YouTube videos that focus on these types of exercises and offer workouts for all levels.


Dance is a fun way to get up and get moving. Many local Rec Centers and dance schools offer recreational dance classes for adults, including styles such as hip-hop, tap, jazz, and ballet. And if you’ve never attended a dance class before, fear not. A lot of recreational classes are for individuals who have little to no experience.

Alternatively, if you don’t want to attend a class you could always throw some poppy 80’s tunes on and have a dance party for one in the comfort of your own living room!

Light Cardio

An image of a woman walking along a tree lined path into the sunrise

Whether you’re a seasoned runner or are new to regular exercise, try doing some light cardio during a detox. Cycling, walking, and swimming are some options. They are forms of aerobic exercise that can be low impact and could be done at a low to medium intensity.

If you can, do your chosen exercise in the great outdoors. A review published in 2013 that looked at the benefits of exercising outdoors concluded that “outdoor natural environments may provide some of the best all-round health benefits by increasing physical activity levels with lower levels of perceived exertion, altering physiological functioning including stress reduction, restoring mental fatigue, and improving mood and self-esteem and perceived health.”

Image Copyright @ AdobeStock.com – Rebounding Image © Viktor Pravdica


  1. https://www.merckmanuals.com/professional/cardiovascular-disorders/lymphatic-disorders/overview-of-the-lymphatic-system