The best type of exercise for fatty liver is moderate-intensity aerobic exercise performed consistently.
Recommended Exercise for Fatty Liver
To effectively reduce liver fat, it's crucial to engage in regular physical activity. Here's a breakdown of exercise recommendations for those with fatty liver disease, based on available research:
- Aerobic Exercise: Focus on activities that elevate your heart rate and breathing, such as:
- Brisk walking
- Jogging
- Cycling
- Swimming
- Duration: Aim for a weekly total of 150 to 240 minutes of moderate-intensity exercise.
- Even shorter durations, like 135 minutes per week, can be beneficial. This could translate to a 45-minute brisk walk three times per week.
Why Moderate Intensity Aerobic Exercise?
Moderate-intensity exercise is effective in:
- Burning Calories: This helps reduce overall body fat, including fat accumulation in the liver.
- Improving Insulin Sensitivity: It makes your body better at using insulin, which can reduce the risk of fatty liver disease.
- Enhancing Liver Function: Regular exercise can improve overall liver health.
Practical Steps
Here are some practical steps to get started:
- Consult with Your Doctor: Before beginning any new exercise program, it is essential to talk to your doctor.
- Start Slowly: If you are new to exercise, begin with shorter durations and gradually increase the time and intensity.
- Be Consistent: Regularity is more important than intensity, especially in the beginning. Try to make exercise a regular part of your routine.
- Variety is Key: Don't be afraid to try different types of aerobic exercise to find what you enjoy and can stick with.
- Combine with a Healthy Diet: Exercise is most effective when combined with a healthy diet, rich in fruits, vegetables, and whole grains.
Conclusion
While several exercise types can contribute to overall health, moderate intensity aerobic exercise is specifically recommended for reducing liver fat in those with fatty liver disease, as cited from the information that people should do between 150 to 240 minutes of it per week (or a minimum of 135 minutes as a starting point). Consistency and integrating it into a healthy lifestyle are crucial for optimal results.