Seasonal changes make us want to change and invest our free time in activities dedicated to mental and physical well-being. This happens especially with the arrival of spring and summer: we feel the need to "unplug" from the work and mental load that characterizes our often hectic daily lives, which leave neither space nor time for self-care. Consequently, these are the most quoted months to "detox" and cleanse the body of what is not essential to health. "Detox" periods are structured to change our habits, eliminate substances that are toxic to our bodies and regenerate cells and tissues. Recognizing and eliminating the things that create inflammation and physical stress are the first steps toward change and taking care of one's physical and mental health.
Nowadays, "detox" regimens are mainly focused on two pillars: low-calorie diet and increased physical activity. It is scientifically proven that having a constant active lifestyle and a healthy and balanced diet can prevent multiple diseases and improve the overall health of our body. Practicing physical activity is a key aspect of maintaining physical fitness, proper functioning of the cardio-respiratory system, and preventing diseases related to metabolic disorders that can negatively affect our vitality. Physical activity intervenes not only in increasing life prospects but especially in improving the quality of life.
How can we use workout for "detox" action that is pleasing to our bodies and minds?
"Detox" training aims to eliminate toxins, increase daily caloric expenditure and promote the elimination of excess fluids. The optimal workout for this goal should be structured with a high volume of work at low intensity. The following activities with "detoxifying" purposes are recommended:
- Outdoor walking lasting 45'-60' at a medium-low speed and with daily frequency: useful to promote cardiovascular well-being, reduce water retention, improve body composition and the ratio of lean mass to fat mass, increase the production of endorphins and generate a consequent improvement in mood.
- Low-intensity running for a duration of more than 30' with a frequency of 3 times a week: helps improve cardiovascular and respiratory efficiency and preserve normal weight status.
- PHA (peripheral heart action) circuit training: exercise lasting 45' dedicated to toning and slimming to be performed every other day: this type of circuit training improves circulation, reduces water retention, increases muscle mass, basal metabolic rate and thus daily caloric consumption.
- Power yoga classes lasting 1h 30" twice a week: dynamic and vigorous activity focused not only on the physical aspect but also on elements of meditation and breathing that allow us to cleanse ourselves of accumulated mental stress.
When is it advisable to do this type of activity during the day? There is no rule, the important thing is to get moving! However, it turns out to be effective to prefer morning activities on an empty stomach, to give our body a more intense regenerative stimulus. Here is an example of a "detoxifying" morning routine:
- Wake up 7 a.m.
- Hydration: glass of water with lemon
- Activity of your choice: walking, running, circuit training, yoga
- Breakfast: whole yogurt or white kefir with dried fruit granola and oats. Add fresh fruit to taste such as strawberries, blueberries, raspberries (For granola: chop hazelnuts, walnuts, almonds with oatmeal and, if desired, oil seeds)
- Hydration drink at least 2.5 liters of water throughout the day.
These small suggestions will help us eliminate the "more," which is not useful to our bodies and makes us feel weighed down and without energy. A detoxifying period 2/3 times a year will make us feel more energetic and positively stimulate our health. Each activity must be calibrated according to your personal fitness level: it is advisable to get medical advice with respect to the most appropriate exercise for your state of health and to rely on a kinesiologist (a graduate in exercise science) to schedule training sessions.
(Article by Dr Gioia Girardi)
