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The liver is a pivotal organ of your body that is responsible for many imperative functions. It’s your core responsibility to keep your liver healthy for your overall well-being. Regular exercise for the liver and a healthy diet are the utmost ways by which you can maintain your liver and also, improve your immune system. Exercise prevents various liver diseases and motivates you to lead a healthy life. By burning excess fat, exercise also prevents obesity. Exercise will also uplift the level of “good” high-density lipoprotein cholesterol that minimizes your triglyceride and “bad” low-density lipoprotein cholesterol. Exercise controls other fatty liver diseases like type 2 diabetes.
Obesity is an alarming concern these days as it can lead to nonalcoholic fatty liver disease (NAFLD). NAFLD is the most common chronic liver disease that people are suffering these days. NAFLD and especially its inflammatory form nonalcoholic steatohepatitis (NASH) is the fastest-growing etiology of end-stage liver disease. Physical inactivity will increase the severity of fatty liver disease irrespective of body weight. But several medical studies have proved that physical activity through exercise can improve your fatty liver disease. A plethora of evidence has also claimed that physical exercises are beneficial for both NAFLD and NASH. Many experts have also believed that aerobic and resistance exercises reduce the hepatic fat content from your liver.
What Type of Exercise is Beneficial for your Liver?
To improve your liver, you can move your body in any shape or form. But if you really want to rejuvenate the health of your liver, there are some specific exercises for fatty liver. Several medical studies have claimed that a combination of aerobic exercise and resistance training exercises is the best exercise for fatty liver. If you perform these two several times a week you will certainly get the desired results. These exercises lessen the amount of stored fat in your liver, irrespective of your body weight.
A medical study was performed for 4 weeks on obese people. The study revealed that obese people who trained for 30-60 minutes, five days per week, saw a drastic improvement of 10% loss in liver fat though their weight remained unchanged. High-intensity interval training (HIIT) exercises are the best fatty liver disease physical exercise. To perform HIIT, you need to spend 30 minutes in the gym, so you can forget trudging away on a treadmill for an hour. It’s very effective in improving the condition of your liver.
Though aerobic activity is effective in reducing the fat from your liver, resistance training is preferred by many to improve the level of liver fat. A study was performed for 3 months on 82 subjects (aged 20-65) who are suffering from liver diseases. It was found that people who performed resistance training (40 minutes, three times a week) strikingly improved their liver health. The study also revealed that gym training declined the level of bad cholesterol that benefited the liver.
Examples of Aerobic Exercise
- Brisk Walking
- Jogging or Running
Examples of Resistance Training
- Use Free Weights like Dumbbells, Kettlebells, and Barbells
- Use Weighted Machines
- Use Medicine Balls
The liver disease will make you exhausted and fatigued. While setting your targets and goals, always remember this factor. Don’t stretch yourself too hard and never introduce new exercises frequently. Many doctors and health experts recommend starting three times a week and aiming for 30-45 minutes. Don’t force yourself beyond this limit initially. Consult your doctor or physician before trying exercises if you have liver disease. Doing too much at a time will make you more susceptible to an injury.
You won’t get any physical results after one week of exercise. You need to implement this exercise regime as a part of your weekly routine. Gradually, you will experience mental and physical improvements. Initially, you may find difficulties while doing exercises, but with time, it will become easier for you. You can’t improve your health instantly; it is an enduring journey and your lifestyle changes should be permanent.
How to Get Motivated
To improve the condition of your liver as well as your overall health, you should stay motivated all the time. Getting motivated is the most difficult part, especially if you are not fond of exercising. Try the below-mentioned tips to stay motivated.
- Monitor Your Mood: Take a notepad and write about your feelings after the completion of your exercise regime. Similarly, write something once you skip your exercise routine. Now, take a look at which one will make you feel better.
- Wear Your Workout Clothes: This will make your workout intriguing. Nobody wants to wear their formal clothes while performing exercises.
- Join a Group: Join a group and perform your exercises. In a group, you will find plenty of other people who are working and staying motivated. They will also inspire you to stay motivated.
Always stay hydrated while performing exercises. Hydration is a pivotal component of your liver health. During the workout, you may sweat and this can lead to dehydration if you don’t consume adequate fluids. This can cause several problems for the body.
The Bottom Line
It’s a challenging and daunting task to start a new exercise routine in your daily regime. But to maintain a healthy liver as well as body, you should perform some physical activities that will burn the accumulated fat in your liver. Start slowly and follow a continuous routine to observe the desired results.
Exercise For Liver FAQs
Does exercise help your liver?
Yes, regular exercise is beneficial for overall health, and it can be particularly helpful for individuals with non-alcoholic fatty liver disease (NAFLD). Engaging in aerobic exercises and resistance training can reduce hepatic fat content in the body, contributing to improved liver health. If someone is new to exercise, starting with mild activities such as yoga or walking and gradually increasing intensity and frequency over time is a sensible approach.
Which exercise is best for fatty liver?
Performing aerobic exercises and/or resistance training can be beneficial for individuals with fatty liver disease.(1) Some examples of exercises suitable for fatty liver are listed below:
• Brisk walking
Adding body weights to your exercise regime can further boost the intensity and benefits of the workout.
What type of exercise is good for fatty liver?
Any exercise that increases heart rate and improves blood circulation, such as aerobic exercises like running, jogging, brisk walking, or weight training, can be beneficial for people with fatty liver. These activities can help improve liver health and contribute to overall wellbeing.
Can you train your liver?
While you may not be able to directly ‘train’ your liver, engaging in certain exercises, especially weight training, can improve the health of your liver and support its function, particularly in the context of fatty liver disease.
What exercises help fatty liver?
Listed below are some examples of the exercises that may be helpful for people with a fatty liver:
• Jump rope
• Triceps dips
• Torso twist
• Running or jogging
• Brisk walking
• Biking (stationary or on a track)
• Cardio kickboxing
Does exercise detoxify liver?
Exercising regularly can help with flushing out the toxins from the body, which may support the recovery process for fatty liver.