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  • Writer's pictureJaime Hernandez

Health and Exercise Prescriptions designs programs to help your eleven major organ systems

There are eleven major organ systems found in mammals (Humans). Why is it so important to support these eleven major organ systems?  The body is an amazing machine and has many parts to make it function as a whole.  It takes all the parts to be functioning well to  help the body stay healthy( hemeostasis). Designing the right Health and Exercise prescription is the first step to Transform your body from the inside out. By addressing your whole body and understanding how to take care of your self is an education that you cannot afford not to learn.

I am going to talk about the human organ systems and how they are effected by exercise and healthy choices. The most prevalent diseases are preventable.

#1Circulatory system: pumping and channeling blood to and from the body and lungs with heart, blood and blood vessels. Your heart and lungs carry vital nutrients to every cell in your body. Cardiovascular exercise is imperative to gaining better health because of the direct relationship to nutrients supplied to your every cell. The right amount of cardiovascular exercise is different for each individual and many considerations such as age, previous experience, diseases, or injuries should be considered before choosing a modality of cardio such as low impact, medium impact, high impact, swimming, walking, jogging, respectively. Read the previous blog on how to start a walk to run program.Bellingham spring-fitness-30-minute-walk-to-run-program

#2Digestive system: digestion and processing food with salivary glands, esophagus, stomach, liver, gallbladder, pancreas, intestines, rectum and anus. Food is 70% of your success in accomplishing your goal in health whether it is to lose body fat, gain muscle, or just maintain general health. Being able to take things from our surrounding environment and turn them into energy and to rebuild our bodies is amazing. Think about that for a second…If you eat a piece of fruit or other food you consume your body takes it apart and uses what it needs where it needs. If you need some tips on food read this blog.

#3Endocrine system: communication within the body using hormones made by endocrine glands such as the hypothalamus, pituitary or pituitary gland, pineal body or pineal gland, thyroid, parathyroid’s and adrenals, i.e., adrenal glands. Your endocrine system communicates to your body on a chemical level these chemicals are known as hormones. A hormone is a specific messenger molecule synthesized and secreted by a group of specialized cells called an endocrine gland. Stress is hard on our adrenals glands and a stress reduction program should be implemented with any health and wellness program. Check out this link on stress and some tips on how to beat it.

#4Excretory system: kidneys, ureters, bladder and urethra involved in fluid balance, electrolyte balance and excretion of urine. Physical activity increases sweat and movement of fluids through your body so one of the best ways to help your body naturally detox is just moving. Most recommendations for physical activity are a minimum of 30 min a day. Drinking the right amount of water and replacing trace nutrients will help your body rid itself of toxins.Read this blog on Detox!!

#5Integumentary system: skin, hair and nails. Your skin is your biggest organ your body has. The skin, hair and nails tell you a lot about your body and its cellular regeneration process. If you have healthy hair, nails and skin your body is likely getting what it needs. Circulation is important for nutrient delivery  and also the right nutrients at the right time helps your body to stay in a more even level of homeostasis or balance cause less stress on your body’s cells. If you have trouble with your meals being consistent(cell nutrients) check out this blog

#6Lymphatic system: structures involved in the transfer of lymph between tissues and the blood stream, the lymph and the nodes and vessels that transport it including the Immune system: defending against disease-causing agents with leukocytes, tonsils, adenoids, thymus and spleen. Walking/stretching and weight training is one of the best ways to help your lymphatic system; the lymph system relies on movement to help purge waste.  Minimal movement slows down fluid in your body which causes a toxic enviroment.

#7Muscular system: movement with muscles and bones. Your muscles are what move your body, create stability and provide (anaerobic)energy when need in short burst of activity. Muscles are an amazing pieces of machinery. Your body gathers chemicals(food/minerals/vitamins)to make the muscles work. Your muscles move you through this world we live in and can improve in performance with the proper stimulus. Your muscles are a big energy producer for your body. Healthy muscles help your physical endurance and structural integrity. Most people lose 2%  of energy requirements (Calories) per decade past the age of 20 ;because of muscle loss as humans age and have less physical activity which is why it is imperative to do some weight bearing activity at least 3-4 times a week.

#8Nervous system: collecting, transferring and processing information with the brain, spinal cord, peripheral nerves(Muscles/joints)and visceral  nerves (organs). With the right health and exercise program your nervous system is changing on many levels to help build your body’s endurance for all of your organs and other tissue. Breaking the body into two systems is the easiest way to look at the nervous system function.1.) The sympathetic (fight or flight mode) and 2.)parasympathetic (Healing recuperative mode) nervous system.  When you participate in a weight lifting program, stretching program relaxation program you are training your nervous system to be in balance. The right exercise helps your body adapt to endure higher stress levels physically and mentally.

#9Reproductive system: the sex organs, such as ovaries, fallopian tubes, uterus, vagina, mammary glands, testes, vas deferens, seminal vesicles, prostate and penis are effected by exercise.Cardiovascular exercise and whole food choices are the best answer for the health of your reproductive system. The correct amount of cardiovascular exercise elicits a physical adaptation response to your vascular system which is very important to blood flow. A minimum of 30 Minutes a day is the standard recommendation for general health.

#10Respiratory system: the organs used for breathing, the pharynx, larynx, trachea, bronchi, lungs and diaphragm. These organs will adapt with the appropriate amount of stress put on the body and Aerobic system(Lungs). Your lungs transfer oxygen and export waste with every breath so it is important to work on building endurance in this particular energy system. Following a cardio prescription that matches your current health and works on increasing your endurance slowly is the most important thing to help build superior health.

#11Skeletal system: structural support and protection with bones, cartilage, ligaments and tendons. Your bones and all of its attachments are the basic foundation of posture and movement. Your body produces blood in your bones so it is important to keep them strong. With the right exercise program your bones,cartilage,ligaments,and tendons become stronger.Check out this blog on balancing your body and why that is so important.

Well you now know a little more about your body and the major organ systems and how exercise , diet, and stress affects you as a whole. If you would like more information of how to put a program together please contact me at

Thank you for your time and energy….Be well

Jaime J. Hernandez Health and Exercise Prescriptions Inc.©



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