Brisk walking

This exercise is very suitable for individuals with fatty liver disease. Moderate-intensity exercise can help reduce inflammation, a key factor in managing the condition. It is recommended to walk briskly for 30-45 minutes, about three to five sessions each week, to see clear results. Combining physical activity with lifestyle changes can boost metabolism, decrease fat accumulation in the liver, and improve overall health.

High-intensity interval training (HIIT)

HIIT is a form of exercise that involves alternating periods of high-intensity activity with short rest intervals. This method supports liver fat burning while improving cardiovascular health.

Individuals with fatty liver can perform HIIT workouts such as cycling, running, or bodyweight exercises for 15 minutes, followed by 60-90 seconds of walking or light activity. Repeating this for 15-20 minutes, about three times each week, can significantly reduce liver fat.

Strength training

Strength or resistance training, such as weightlifting or bodyweight exercises like lunges and push-ups, is a method that helps manage fatty liver. Building muscle helps increase resting metabolic rate, causing the body to burn more calories, including fat accumulated in the liver.

Exercising two sessions each week can improve the body's sugar processing and reduce inflammation in the liver. Combining strength training with aerobic exercises creates a comprehensive workout plan beneficial for liver health.

Swimming

Continuous swimming motions help increase heart rate, promote fat burning, and enhance insulin sensitivity, thereby aiding in the management of fatty liver. This form of exercise places less stress on the joints, making it suitable for people with joint issues or those who wish to avoid high-impact activities. Swimming for 30-45 minutes per session, about three to five times each week, can reduce liver fat and improve physical fitness.

Yoga

Yoga has the ability to reduce stress and increase focus, supporting overall liver health. Certain poses, such as triangle pose, cobra pose, and bow pose, can stimulate liver activity and improve blood circulation to the abdominal organs, supporting detoxification and liver fat reduction. Practicing yoga poses for about 30 minutes per session, three to four times each week, can help individuals with fatty liver improve both physical and mental health.

Bow pose: Lie face down on a mat, bend both knees, and reach back to grasp your ankles. As you inhale, lift your chest and thighs off the floor, pulling your legs higher to form an arc with your body. Hold the pose for a few breaths, then exhale and return to the starting position.

Bao Bao (According to Times of India)

Photos: Quynh Dung, Bao Bao, AI