Social media-famous doctor Cyriac Abby Philips, known as “The Liver Doc,” recently shared an evidence-based exercise plan on Instagram tailored for individuals with non-alcohol-related fatty liver disease (NAFLD). He emphasized that exercise is the most effective treatment for managing NAFLD and should be a core component of all treatment plans, advocating for lifestyle changes over reliance on medications and supplements. Dr. Philips’ approach aims to raise awareness about the importance of physical activity in managing fatty liver disease, positioning it as a fundamental, drug-free solution for improving liver health.
Exercises to reduce fatty liver
Non-alcoholic fatty liver disease (NAFLD), affecting one in four adults globally, is closely linked to conditions like diabetes, obesity, heart disease, and lifestyle-related cancers. It can also lead to chronic liver disease, cirrhosis, and liver cancer, significantly reducing life expectancy by about four years. To combat this, Dr. Cyriac Abby Philips, also known as “The Liver Doc,” emphasizes the importance of aerobic exercises as the cornerstone of NAFLD treatment. He highlights that NAFLD is preventable, treatable, and even reversible with the right approach, stressing that aerobic exercise, such as walking, jogging, cycling, or swimming, is essential for managing the condition effectively.
The exercise guidelines you’ve shared are great for improving liver health and managing conditions like NAFLD (Non-Alcoholic Fatty Liver Disease). Here’s a breakdown of each option:
1. Moderate to Vigorous-Intensity Aerobic Exercise:
- Duration: At least 135 minutes per week, ideally progressing to 150-240 minutes.
- Activities: Brisk walking, jogging, cycling, tennis, water aerobics, gardening, or climbing stairs. Whole-body exercises at home like burpees, jump squats, and mountain climbers are also effective.
Benefits:
- Fat reduction: Reduces liver fat by 2-4% with consistent effort.
- Improved metabolic health: Increases cardiorespiratory fitness, which improves overall health.
- Central fat reduction: Reduces abdominal fat, a common concern with NAFLD.
2. High-Intensity Interval Training (HIIT):
- Duration: Start with 20 minutes for light intervals, progressing to 40-45 minutes as you gain experience.
- Intensity: Alternating between 2-4 minutes of high-intensity intervals (like sprinting or intense cycling) and 2-3 minutes of lower-intensity recovery.
- Frequency: Aim for 3-5 days per week, adding resistance training with bands or small weights.
Benefits:
- Liver fat reduction: HIIT is effective even without weight loss, helping to reduce liver fat.
- Cardiometabolic improvements: Enhances cardiovascular health and fitness, which can improve insulin sensitivity and reduce the risk of metabolic diseases.
Key Takeaways:
- Exercise duration and consistency are critical. A minimum of 135 minutes per week is effective, but for optimal results, 150-240 minutes is ideal.
- You don’t have to focus solely on weight loss to reduce liver fat; regular aerobic or HIIT exercise is enough.
- Combining aerobic exercise with strength training can enhance results, supporting not just liver health but also overall fitness and strength.
Does this align with your fitness goals or interests? Let me know if you’d like more tips!
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
