How to Move and Exercise to Support Your Detox

By Hilde Larsen

Contributing writer for Wake Up World

If you have started a journey back to health, consuming living raw food and letting your body detoxify, you have most likely run into these questions;

Can you build and detoxify at the same time? Can you allow the body to let go of everything not of the best quality, all the garbage, and still stay fit and strong? What about exercise, can you do that?

I am asked this several times a day, so let’s start by clarifying a few basic concepts, then, let me give you a few pointers that I have seen valuable from working with so many clients and experiencing regeneration for so many years myself.

First, what is detoxification?

Detoxification is as natural as breathing and yet we obstruct this process, which is meant to be effortless. Detoxification simply means cleansing, and the body does that naturally around the clock. It needs to cleanse to live and rejuvenate, and we can either support it or obstruct its natural flow. When we obstruct it, we cause our body to slowly die.

We know there is no magic bullet to great health. There is no quick fix, no pill or supplement that will take you from suffering to thriving. There is no product of any kind that will restore health in an unbalanced, diseased body. Only the body can do any healing, any balancing, and any regeneration. Only the body has the intelligence and the ability to heal itself. It is a self-healing mechanism; that is what it does. It will do anything in its power to stay healthy, and to regenerate. If we cut ourselves, we heal. The body rushes to stop the bleeding, fend off infection, and to regenerate.

The truth is that what we see as symptoms of ill health are the body doing its best to save our butts. Every snotty nose, cough, fever and inflammation, is the body doing its healing and cleansing job. The symptoms are reflecting the effort made to push out bacteria and acids. We tend to confuse symptom-suppression with true healing.

Detoxification is the process that the body undergoes to get rid of what is obstructing health, on top of any everyday created waste. Detoxification is a word we use when we talk about self-cleansing, and it has many meanings and connotations. To regain health, to strengthen the whole body, to thrive and live free of pain and suffering, the body needs to be clean. It needs to be running smoothly in every way. It needs to get rid of what is obstructing the flow of life.

When we talk about detoxification, we are talking about letting the body do what it was designed to do. We are simply talking about getting out of the way, about stopping what is hurting it. We are stopping what is creating more waste, so that the body can use its energy to cleanse.

Every cell generates waste, and on top of that, what we eat, breathe and live, generates waste. In the same way that we are brushing our teeth and taking a shower, every cell and every organ needs to cleanse and clean itself on an ongoing basis. When we are experiencing symptoms of less than optimal health, the body is showing us that our elimination of waste is not functioning as it should. The lymphatic system is now stagnant, and the acidic waste is burning our cells.

If you are not living in great health, you are full of waste. You are backed up with acids, poop and sewage. This is what is making you sick. The longer it sits, the sicker you get. It is burning, corrosive and damaging to the cells. It is in short making you sick, and by feeling the symptoms you are feeling the systems that are down. We are all making ourselves sick by ignoring the laws of nature, and by resorting to more poisons to feel better, by taking drugs and stimulants.

Detoxification is about letting everything that is not serving us be processed and leave. A true healing regime or program will include emotional and mental work as well as a physical cleansing regime. It will be impossible not to include all aspects of the being. The mind-body-soul connection again.

The body will detoxify all our bodies at the same time; the physical, the mental and the emotional body. That means that once we start to eat what the body is designed to eat, it will also let us know which emotional waste we have been holding on to. By giving it a break from having to digest and eliminate more waste, it now has the ability to use the energy to clear everything from old emotions, to mucus in our intestines.

The simplicity of detoxification:

Stop bringing in more garbage: This means, no more altered chemistry, chemicals or toxins — not in form of hurtful drugs, or supplements as isolates or pesticides. Do not eat anything that requires a label, as no real food does. Stay away from salt, oils and stimulants, and keep the standard high on a preferably organic, high fruits diet. Stop using harmful chemicals in your home, as anything you eat, breathe, smell and touch, you in fact eat. It is all absorbed into your blood and tissues, creating a toxic overload in your body. Look for ways to make your own detergents and lotions. Be inspired by these many tips and recipes. You’ve got this.

Move the lymph: Through eating raw living foods only, the lymph will start moving. By also being active, adopting the suggestions in the upcoming chapters, you will move to heal. Make sure that your kidneys are filtering, or you will have some extra work to do. More tips to come on how to restore kidney filtration.

Open all eliminating organs: Clean out the intestines and do some liver flushes. Use a sauna to open up the skin and look to herbs for extra strength and organ support. Sometimes working with a practitioner that is also a detoxification specialist, as myself, will help determine your weaknesses and how to address them with herbs and essential oils.

Let the acidic waste and toxins out: Allow yourself to live through the detoxification process. It can be a long process, all depending on your age, your current state of health, how long you have been out of health, and how your organs and glands are conditioned from birth.

Watch health be restored: Enjoy the ride back to your inspired state of perfect health and keep your focus on your path. Do not let anyone or anything discourage you or make you lose your focus. This is your time to shine, and you are so worth it!

You can read more about detoxification and how to heal in my book, Know the Truth and Get Healthy’.

But, I am losing weight, getting weak, how do I restore?

As the body lets go of every weak cell we see the weight go down, as tissue, muscle, fats, can all leave in this process. There is no general rule here, as we are all as different as we are many. All walking through different challenges, having different symptoms. Some have been detoxifying for years, some just beginning their journey. You might feel weak, have no energy, struggle with very low adrenals or other symptoms that impair you from moving at this time. That is fine. Find guidance and support for YOU

We are all designed the same from nature, different by our weaknesses. Whatever you encounter that concerns you, talk to your facilitator or coach, someone who can guide you safely through your transformation. The guidelines below are general, so make sure you do what is right for YOU.

Now, back to the question at hand; Can you rebuild and detoxify at the same time, and can you keep muscle mass and feel strong while cleansing? Well, yes and no. Let me explain;

All depending on where you are, your body will have the capacity or not build. When into a heavy cleansing-mode it will spend all its energy to survive and clean house. That being said, to move from where you are is a MUST. Being sedative is never the best for anybody. Movement is crucial, but building is different. Allowing is the key. By that I mean, when YOU move from where you are, from your ability and capacity your body will always acknowledge and accept that as a restorative energy. When we push too hard we burden. When we go gently we love.

This means that whatever you can do without losing energy the next day, without burdening the system, you can do. Actually, you NEED to do. If you are bedridden, move from there. If you are up walking, find a regime that challenges you perfectly without straining your system. Get support to find the perfect moving regime for YOU. Read on and find a typical set up to give you an idea.

We are built to move.

Running, walking, swimming, jumping, dancing, riding a bike, climbing and skiing are all activities most of us know and adore. When the opportunity arises, we spend our free time moving our bodies. Well, actually the healthiest ones do. It seems that the healthier we get, the more we like to use our bodies. The stronger we get, the more we like to use that strength.

On a healing journey, when we are less than healthy, lack of movement is very often an issue. It might be that we simply cannot use our limbs that much due to an accident or a disease. Other reasons can be weakness and fatigue, depression, anxiety, vertigo and breathing problems. There are so many issues that will eventually restrict us from moving. Not to mention our mindset, the “I don’t feel good, I cannot move”.

Think of little children, how we as toddlers are constantly focused on moving around. Eager to learn how to crawl and to stand up and walk. Once we get to the running part, we are hard to stop. A child is constantly playing around if it is a healthy one. Yes, indeed they know, so for most children, only a health issue will stop them from being active. Does this mean that all these children that do not want to move, that would rather sit in front of a TV-screen playing a video-game, are not healthy? Yes, I believe it does, plain and simple. Sadly, they are obese, constipated, depressed, diabetic and asthmatic.  Being physical is fun, and it is necessary.  We know that everything is connected, we are aware of the mind-body connection. You might have heard the term “Your brain is in your gut”, and it is true. The body is our brain, as it is the endocrine system that is the government of the body. If we stop a child from being active, it will restrict the whole learning ability of that child. The relationship between our bodies and the way we use them is either one of healing and thriving, or one of degeneration and decay. If we don’t use it, we lose it!

In nature, every single animal actively uses their body, and it is never to look better or to build muscle, it is for purpose and joy. Play includes movement, and so does living. Think about when you are happy, really happy. I bet you will want to jump up and down. Moving is an expression of joy.

Why is it so important to include movement in your day?

First of all, the lymphatic system needs help to move around. It does not have a pump as the blood does. The heart pumps the blood all through the vessels of our bodies, but the lymphatic system is moved by our physical motion and our muscle contractions. Our diaphragm and rib cage, as well as the blood flowing through our bodies, all contribute to the movement of lymph. even our breathing does, but exercise is our primary method of lymph-moving. Did you know that a sedentary lifestyle can decrease the lymph flow by 94%? Well, even if it is not that high a number, you get the idea. Being active is in, sitting still is out.

  • Being active, like walking, strengthens your heart. Our most vital organ needs to be trained, to be strong and fit. It increases the blood circulation and oxygen to our cells and tissue.
  • Muscle tone is very important to our skeletal health, and on the impact we not only build stronger bones, but we massage our joints.
  • Our lungs are cleared and exercised, which also leads to more oxygen to the cells.
  • When we move the body, we aid the whole detoxification process. The lymph, the digestive tract, the lungs, the sweating through the skin, are all important elements of the body`s ability to self-cleanse.
  • We also tend to be happier when we are more active, and anyone who has gone for a run knows the good feeling when endorphins are released.

The general feeling of wellbeing, the physiological, the mental and the emotional benefits from being active, are more in number than we know, but we can easily get the bigger picture.

The trick is to not get lost in how we WANT to move, but how we CAN!

I don`t want you to think that even though you might not be able to move much at this time, that you will not be able to do what is needed, or that you will never get there. No matter where your starting point is, your now situation, you can and will move forward. If you are not able to move at all, right now while reading this article, visualize that it is you doing the tasks, the exercises and activities. There is no greater power than your mind. Through thinking it, seeing it, feeling it and smelling it, you are reprogramming your cells. Every cell has a memory, and every cell has awareness. Your body is your vehicle, and by showing it what you want and desire, you will change the course of its health and strength. It is never too late to create the life that you want, and it is never too late to get strong and fit. You are already on the right path, and I will tell you how to move, one step at the time, through taking action.

“Through our actions, the momentum of the movement, change, and evolution appears. We tend to analyze and talk about our visions more than actually walking our talk. If we truly want to serve, to give, and to empower ourselves and others, we need to act upon our visions. Being the change you want to see in the world, means acting accordingly towards your ideal situation. Any change starts with a thought, a feeling, but only when connected to action will true manifestation happen.” – Hilde

Move from where you are:

As I said, no matter your current situation, you can always shift forward. Through simply moving what you can, when you can, you can work from there. Always be thankful for what you can do. Being grateful creates more to be grateful for. I was bedridden, and moving anything at all, was very painful.

All I could do was sit in a rocking chair, so that is what I did. I could sit in the chair, and I could lie on my back. While lying down I also managed to do sit-ups. I figured it was movement, and it is! So, you see, anything you can do, do it. There’s something called Chi machines, which will move your legs while you lie on the floor, and they are wonderful for those that are not yet able to go for a walk.

Below are some suggestions for how you can make sure that you get the active motion you need every single day. Stretch and do whatever you can, and then some. Rest when needed, always, but move when there is energy.

The thing is; during a healing path, while detoxing and healing, strenuous exercise is not recommended. It will create an extra acidic burden to the body, as the movement actually is acidic. Lactic acid, a byproduct of movement, and a burden for the body. Always go light and be persistent. I have found that anything that is done over time, and not given up on, will produce results.

Diligence and consistency are the keys to success. Actually, having a daily regimen and sticking to it IS the key.

Chi machine:

This became a life saver for me, and I am sure it will benefit anyone who is unable to go for daily walks. It is very simple to use, and you can get one online. The original is a Japanese so-called “Passive Aerobic Exerciser.” It oscillates from right to left, about 144 times per minute. It is said to give the body the oxygen benefit of 1.5 hours of walking, in only 15 minutes. While you lie effortlessly on the floor, with your ankles resting on the machine, it will move them from side to side. This creates what is called a figure-8 motion of the spine and is similar to the movement of a goldfish. The movement is believed to have a great effect upon the body, in relaxing nerves, improving energy flow, relieving tension and moving lymph.


“I remember jumping on trampolines, from childhood. Back then, the only place to get a chance to jump on one was in gym class at school. Now, they are available everywhere, in all different sizes. My eagerness was always way ahead of my physical ability, and this time was no different. I ordered a small trampoline, or rebounder, on the internet. It had a handrail, a hand bar. That way I could hold on while jumping. We got it all set up, adding yet another equipment to my regime. I was going to jump. I could smell freedom from just thinking about it. I must say, those little things are genius. I was able to start out by walking carefully onto the rebounder, holding on to the handrail, and then not jumping, but softly doing an up and down motion. My feet never left the canvas. I counted every day. I counted how many times I could “jump” up and down. Progress is fun. I then moved on to how many minutes I could do, then actually letting my feet and myself lift and flow. Anytime you think “I can’t do that”, just walk towards it and take the first step. Then, think again!”

– from my first book, ‘From HELL to Inspired’.

Get on a trampoline or a smaller rebounder every day. It is a great place to start. Like me, start slow, if you need to. The up and down motion is great for moving lymph, but also for creating bone mass. The impact is what the bones need, and it will also help you to build some muscle.


A full body vibrator:

This is another potential movement life-saver. You stand on it, and it will do the rest. As the machine vibrates, it transmits energy to your body, forcing your muscles to contract and relax dozens of times each second. To me, that sounded like a great idea, and it was. The first time I went on it, I thought my bottom was going to fall out. I had so much acidic waste stuck in my feet and legs that it hurt, big time. It was like shaking an open wound. I was on it though, every day, 3 times a day. I was shaking it, and the pain left little by little. If you can stand up, this will work for you. Step by step, finding what works, as not moving is not an option!

True freedom is knowing that every moment holds great value and that it never is about any goal or destination. It is all about each moment of movement, on the path called life.


My daily walks will always be what I will treasure the most from my road back to health, and the day that I could start walking past the mailbox, or the day I could put my feet in a pair of normal shoes and go outside, was the best day ever, so far. When it comes to movement, nothing beats walking. It is gentle, natural and healing. Once you are able to walk, you walk. There is nothing that is more nurturing for us than walking. It is a perfect match to our physiology. Work up to walking 30 minutes a day and feel how much energy you are getting. Walking has everything that you need and nothing that you do not. Move the arms when walking and get into the brisk-walking-gear when you can. Take deep breaths and enjoy being outside.

“It was a huge milestone to be able to actually do what can be considered a walk. The forest behind our house has a trail. Several really, but the main one. It is not that long, but to me, for years it was unreachable. What seems normal to most, can be the largest obstacle, and also the greatest wish of another.”

– ‘From HELL to Inspired

Tai-Chi, Qigong, and Yoga:

Any soft movement will not only help you free energy but aid the body in healing. These are ancient practices of moving chi, strengthening tissue and muscle. Gentle and firm. Beneficial especial over time. What I love the most is the fact that you can incorporate the movements from where you are. From laying on your back to more strenuous and advanced levels. These practices are often forgotten in a hectic lifestyle, yet even more beneficial for our soul. I highly recommend implementing the one you feel the most connected to. All you need is a mat or your bed.

Running, climbing, riding a bike and swimming:

These are all just a few of many ways to move your lymph, build muscle, expand your lung capacity, release endorphins and so much more. Running is great for building bone mass, and we are definitely made to run, but running on asphalt will take a toll on your skeleton. We were made for running barefoot, on Mother Earth, so running on a beach is a great option. Remember, this is not the time to get too vigorous, but rather the time to do some short easy runs, some swimming, bike riding, and some walking.


The most basic form of movement to me is working outside in nature. If you have a garden, embrace it, if not, go hiking, get dirty, hug a tree. Maybe someone in your neighborhood needs help?


Sitting in a sauna can be a great asset to a detoxification regime, and I definitely promote it for most, but not for everyone, so ask me if it is for you. There is always a caution, as the body will need to use some energy, and sometimes with very low adrenals, that too much heat is not a good thing. Remember heat is also acidic in nature. But, then there is the kidney connection and our need to move that lymph. The skin is our third kidney as we know, and if we are not filtering, moving toxins out through the skin can be a lifesaver.

I had so much belief in the FIR energy, that I also added a Bio-Mat to my regimen. It is a great way to start moving some energy and to start sweating even. Yes, you can lie on the mat and sweat. It’s a high-tech negative ion and infrared ray treatment system that emits negative ions and Far infrared rays. The gentle warmth of the Bio-Mat will give an overall massaging effect and will aid in detoxification. It is a very heavy mat, filled with amethyst crystals. I always loved the crystals, and I’m never too far from the healing energy that they emit.

There are many more ways of moving your energy and body than mentioned above. These are some of the options. I can also think of deep breathing, swimming, climbing, playing, dancing, doing any form of aerobic exercise. Don`t make it complicated. Simplicity is always the key, together with having a plan and a focus.

Don`t be afraid to move while detoxing.

This was what I was longing for the most. Being so active all of my life, all the way from childhood, it was the greatest loss. With movement comes the sense of freedom and let me tell you; If you cannot move as you want to, keep working on it, and do what you need to do to get to where you want to go. If you are able to move, you go and do so, and if you feel there is any reason at all that you cannot, or that you do not know where to start, let it go. Let it all go and just start today.

No heavy weight-lifting for now. The building comes later, as healing requires detoxification/cleansing.

When we are able to exercise or to break a sweat, we are opening another doorway of benefits. This is often the culprit for many, to be able to move or work out hard enough to sweat. Sometimes we do not have the strength or the energy to do so, and even to try would set us back even more. Easy does it, and slow and steady wins the race. Most often when we are so-called chronic, or has been ill for a while, the adrenals are so down, they really need the rest. That’s why the Chi machine and the easy rebounding is a good place to start.


When your body is cleansing, go easy, but never stop moving. Keep pushing yourself gently, and make sure you:

  1. Are following a responsible Detoxification and Healing regime.
  2. Have a movement plan designed for YOUR needs.
  3. Are diligent and persistent.
  4. Love yourself and where you are.

A typical/example daily regime for moving and stimulating a body through detoxification:

Early morning:

  • 30 minutes Meditation.
  • 30 minutes Tai-Chi or Yoga.


  • 30 minutes walking or running outside. (If you cannot walk, use the chi machine).


  • 15 minutes rebounding.
  • As many sit-ups as you can do.
  • As many push-ups as you can do.
  • Stretching.


  • 30 minutes walking or running outside. (If you cannot walk, use the chi machine).
  • Deep breathing exercise.

This is just an example. Incorporate dancing, playing with kids, climbing a tree, any of the above-mentioned activities and regimes, the point is to feel empowered by movement. You ARE the movement of energy.

“Little effort, little result. Large effort, large result.” – Hilde Larsen

Recommended articles by Hilde Larsen:

About the author:

Hilde Larsen, known as ‘the one who Inspires’, is the CEO and founder of She is a certified Health and Mindset Coach, an Author, a Keynote Speaker, Detox Specialist, Raw food Teacher and Life-Enthusiast. Her glowing enthusiasm for health and vitality has the leading role in her work. Her interest in healing and spiritual growth also led her to become a Reiki Healer. She is highly intuitive and has a strong connection to Mother Earth and the spiritual world.

Hilde Larsen writes articles, and has her own blog and YouTube channel. She is the author of three published books: ‘From HELL to Inspired’, ‘Know the Truth and Get Healthy’, and ‘No More Bullshit’. She creates online video programs and has her own membership site, The Inspired Members.

Born and raised in Stavanger, Norway, she and her husband of 29 years have a second home in Florida, USA. She is a proud mother and grandmother, and a tree-hugger at heart. Called by nature and spirit, she is inspiring many to take back their power, and to live a healthy successful life doing what they love. Hilde now spends her time traveling between Norway and Florida, speaking, and appearing on different media as the Inspired health and thought leader. She is an authority in her field who has walked her talk. She also values the time with her clients, and her time in nature with her closest family and friends.

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