Best Exercises for Fatty Liver You Should Try 

Introduction

Non-alcoholic fatty liver disease (NAFLD) is often referred to simply as fatty liver. It is one of the most common liver conditions affecting people worldwide¹. This condition involves the buildup of excess fat in the liver that is not caused by the consumption of alcohol².  

In India, adult NAFLD rates have been reported as high as 38.6% in adults and 35.4% in children, and the prevalence is known to increase with age and lifestyle related health issues³. Fatty liver can range in severity from simple fat accumulation (non-alcoholic fatty liver or NAFL) to a more serious form called non-alcoholic steatohepatitis (NASH), which can lead to liver fibrosis, cirrhosis, or even liver cancer if left unaddressed¹. 

The good news is that regular physical activity is one of the most effective ways to manage fatty liver^1,3. In this article, we will explore the causes and symptoms of fatty liver and highlight the most effective exercises you can incorporate into your routine to support liver health and manage this condition. Keep in mind that choosing the best exercise for fatty liver means focusing on activities that improve cardiovascular health as well as promote weight loss. 

How Is Fatty Liver Disease Caused?

Fatty liver develops when there is an abnormal buildup of fat in liver cells, more than 5% of the liver’s weight^2,5. This fat accumulation occurs due to various conditions: 

• Unhealthy Lifestyle:  The most common cause of fatty liver disease is an unhealthy lifestyle. This includes being overweight, not getting enough exercise, and eating too much unhealthy food. These factors can make the body less responsive to insulin (a hormone that controls blood sugar), which leads to insulin sensitivity and more fat being made and stored in the liver^1,6. 

Beyond this, several other conditions and factors can contribute to NAFLD: 

• Medical Conditions: Having conditions like diabetes, kidney disease, or high cholesterol^4,5. 
• Genetic Factors: Diseases such as glycogen storage diseases and Wilson’s disease². 
• Medications: Certain medications such as selective oestrogen receptor modulators, antimetabolites, and antiarrhythmics². 

Fatty Liver ​​Symptoms

Most people with fatty liver disease (especially in the early stages) may not experience any symptoms¹. However, as the condition progresses, some people might start to notice signs that something isn’t quite right.  

Below, we have mentioned some common symptoms of a fatty liver: 

• Feeling of tiredness/fatigue¹  
• Discomfort or pain in the upper right side of your belly² 
• Unexplained weight gain or difficulty losing weight⁷ 
• Bloating or a feeling of heaviness 
• Feeling thirsty frequently 
• Mild to moderate anxiety 
• Headaches or general discomfort 
• Nausea or reduced appetite 
• Palpitations or a warm sensation in the body⁸ 

It’s important to note that these symptoms are not exclusive to fatty liver disease and may be associated with other health conditions. However, as the condition progresses to NASH and cirrhosis, signs like abdominal/leg swelling, itchy skin, and spider-like veins may appear⁹. That’s why regular health check-ups are crucial, especially if you have risk factors like obesity, diabetes, or high cholesterol. 

If you’re concerned about your liver health, you can get a simple test, such as Liver Function Test (LFT), to check how well your liver is working. This blood test measures levels of liver enzymes and can help detect early signs of liver problems. 

Easy Exercises to Reverse Fatty Liver?

One of the most effective ways to improve fatty liver disease is through regular exercise. Are you wondering what the best exercise for fatty liver is? The answer lies in a combination of aerobic activities like walking and strength training for lasting benefits. Studies have shown that both aerobic (cardio) and resistance (strength) training have been proven to reduce fat in the liver^10,11. 

Here are some simple and effective exercises for fatty liver that you can include in your daily routine: 

1. Walking

• Duration: About 30 minutes¹² 
• Frequency: Minimum 5 days in a week¹² 
• Best Time: Morning or evening walks 
• Why it helps: Low impact, improves blood circulation, burns fat¹³ 

2. Cycling (Outdoor or Stationary Bike)

• Duration: Around 40 minutes¹⁴ 
• Frequency: 3 to 5 days in a week¹⁴ 
• Best Time: Morning or evening 
• Why it helps: Great cardiovascular workout, targets belly fat¹⁴ 

3. Resistance Training (Leg Press, Chest Press, Shoulder Press, etc.)

• Duration: 2 to 3 sets of 8 to 12 repetitions (around 40 minutes) 
• Frequency: Minimum 3 days in a week¹⁰ 
• Best Time: Morning or evening 
• Why it helps: Builds muscle, boosts metabolism, reduces liver fat¹⁰ 

4. Yoga or Pilates Routines

• Duration: Around 60 minutes¹⁵ 
• Frequency: Minimum 3 times in a week¹⁵
• Best Time: Morning or evening 
• Why it helps: Reduces stress, supports weight loss, and liver function^15,16 

Note: While exercise and yoga offer certain benefits for fatty liver, it is important to perform activities within your comfort level and under the guidance of fitness and yoga professionals. Additionally, if you have any underlying health conditions, it is important to take medical clearance with the medical practitioner before pursuing any exercise regime. 

​​​Yoga Postures for Fatty Liver and Overall Liver Health

Yoga is a powerful tool that not only reduces stress but also helps stimulate internal organs like the liver, enhancing detoxification and improving its function¹⁶. Hence, it can be particularly beneficial for individuals with fatty liver disease. Here are some asanas that you can try out: 

1. Kapalbhati Pranayama (Skull Shining Breathing Technique) 

Steps¹⁷: 

• Sit comfortably in any meditative posture with your spine straight. 
• Close your eyes and relax your body completely. 
• Inhale deeply through both nostrils. 
• Slowly let your chest expand fully. 
• Exhale forcefully through the nose by contracting your abdominal muscles. 
• Allow the inhalation to happen passively (do not put effort into breathing in). 
• Repeat this process with active exhalations and passive inhalations. 
• Complete one round by taking 30 rapid and forceful breaths. 
• After completing 30 breaths, take a deep breath in and exhale slowly. 
• This completes one round of Kapalbhati 
• Ensure you do not strain while performing the practice. 

Duration and Frequency^17,18: 

• Start with 3 rounds (will take around 6 minutes). 

Benefits^16,17: 

• Stimulates liver function and aids in detoxification. 
• Supports digestion and reduces belly fat. 

2. Bhujangasana (Cobra Pose)

Steps¹⁹: 

• Lie on your stomach with your legs straight. 
• Keep your palms facing downwards and placed beneath your shoulders. 
• Inhale and slowly lift your chest while keeping your lower ribs on the ground. 
• Keep your elbows close to your body and look upward. 
• Hold the pose for a few breaths. 
• Exhale and gently lower your chest back down. 

Duration and Frequency¹⁸: 

• Hold for a few seconds and do it again for 3 rounds (should take around 6 minutes). 

Benefits^16,19: 

• Strengthens abdominal muscles. 
• Stimulates liver and kidney function. 

3. Dhanurasana (Bow Pose)

Steps¹⁹: 

• Lie on your stomach with your arms at your sides. 
• Bend your knees and try to hold the ankles with your hands. 
• Take a deep breath in and gently lift your chest and legs off the floor, forming a bow shape. 
• Keep breathing normally while holding the pose. 
• Exhale and slowly release. 

Duration and Frequency: 

• Hold for a few seconds and do it again for 3 rounds (should take around 6 minutes). 

Benefits¹⁹: 

• Strengthens back and abdominal muscles. 
• Stimulates the liver and improves digestion. 

4. Śalabhāsana (Locust Pose)

Steps¹⁷: 

• Lie on your stomach with your arms relaxed by your sides. 
• Keep your palms facing upwards. 
• Inhale and lift both legs without bending the knees. 
• Stretch the legs and arms to ease the lift. 
• Exhale and slowly lower the legs. 

Duration and Frequency: 

• Hold for a few seconds. Do it again if you feel comfortable (will take about 6 minutes). 

Benefits¹⁷: 

• Reduces fat on thighs and buttocks. 
• Improves blood flow to the abdominal muscles, enhancing their function. 

5. Pavanamuktasana (Wind Relieving Pose)

Steps¹⁷: 

• Lie on your back (Shavasana). 
• Bend both knees, bringing your thighs to your chest. 
• Clasp your shins below the knees. 
• Exhale and lift your head, trying to touch your knees with your chin. 
• Pause and hold briefly. 
• Lower the head and legs while exhaling. 
• Return to Shavasana. 

Duration and Frequency: 

• Hold for a few seconds and do it again for 3 rounds (will take about 6 minutes). 

Benefits¹⁷: 

• Massages abdominal organs, promoting digestion. 
• Stretches and tones the back and pelvic region. 
• Stimulates liver and intestines, helping with detoxification. 

Note: Always practice yoga for fatty liver with awareness and within your comfort level. If you have any underlying health conditions, recent surgeries, or are pregnant, consult your doctor before starting²⁰. It’s best to learn and perform yoga under the guidance of a certified yoga instructor to ensure proper technique and safety. Ideally, practice yoga in the early morning or at a time when your stomach is empty for better results and comfort¹⁷. 

Additional Tips to Manage Fatty Liver

In addition to medical guidance and structured treatment, individuals with fatty liver disease can adopt several practical lifestyle measures to support liver health: 

• Adopt a liver-friendly diet: Focus on including fruits, vegetables, whole grains, and healthy fats in your diet. Additionally, limit intake of refined sugars, sugary beverages, trans fats, and saturated fats²¹. 
• Engage in regular physical activity: Aim for at least 150 to 200 minutes of moderate-intensity exercise for fatty liver per week (e.g., brisk walking, cycling, aerobics, strength training)²¹.
• Achieve and maintain a healthy weight: Target gradual weight loss of 7 to 10%, or more if overweight, to significantly improve liver enzymes, inflammation, and fat accumulation²¹. 
• Manage associated health conditions: Control diabetes, obesity, high cholesterol, and hypertension as they may contribute to NAFLD progression².
• Seek professional guidance: Consult with a doctor, nutritionist, or fitness expert for personalised advice and to safely implement lifestyle changes. 

When to See a Doctor

Fatty liver disease often develops silently, but timely medical consultation is advised when you notice the above-mentioned symptoms to rule out this condition. If the disease progresses, it becomes crucial to seek immediate medical attention. You must visit the doctor if you experience any of the following, as these may indicate that the liver disease has advanced: 

• Worsening of symptoms (discussed above) 
• Itching, spider-like blood vessels, or red palms 
• Yellowing of skin or eyes 
• Swelling/fluid retention, especially in the abdomen or legs 
• Bleeding or bruising easily 
• Memory or concentration issues⁹ 

As NAFLD progresses, it may develop into non-alcoholic steatohepatitis (NASH), a more severe form that includes inflammation and liver cell damage. If left unmanaged, NASH can progress to fibrosis, cirrhosis, or liver cancer². Therefore, regular medical check-ups and early lifestyle interventions such as exercise for fatty liver are key to managing fatty liver disease and avoiding long-term complications. 

Conclusion

Exercise and yoga play a vital role in managing fatty liver disease by promoting weight loss, enhancing insulin sensitivity, reducing liver fat, and improving overall metabolic health. While there is no single best exercise for fatty liver approved solely for NAFLD, consistent physical activity, combined with mindful practices like yoga, can significantly halt the progression of the disease. 

By adopting a healthier lifestyle that includes regular exercise, a balanced diet, stress reduction, and mindful habits such as yoga, individuals can not only manage fatty liver more effectively but also improve their overall well-being. Regular consultation with a doctor with early intervention and sustained lifestyle changes is key to avoiding complications and leading a healthier, more energetic life. 

Frequently Asked Questions (FAQs)

References

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