Article Placement | The Impact Of Exercise On Liver Disease

It is a commonly accepted notion that exercise works wonders for the health and well-being of any
individual. Keeping the mind and body in good health is of utmost importance. While we are all aware
that exercise boosts heart and lung functions, nourishes muscles and bones, and increases energy levels,
it also reduces the risk of developing one of the most common conditions known as fatty liver disease. It
was found that even 60 mins of hard physical activities in a week lower the risk of non-alcoholic fatty
liver disease (NAFLD), compared to no physical activity.
Studies suggest that the prevalence of NAFLD is around 9% to 32% of the general population in India. This silent
condition is more prevalent among overweight men than women, especially among diabetes patients.
NAFLD can clog arteries, cause stroke, and lead to heart failure. Let’s explore how regular exercise works
wonders for your liver.
How does exercise impact liver health?
An Inactive or sedentary lifestyle causes weight gain, increased cholesterol levels, and uncontrolled
sugars. This coupled with unhealthy eating habits causes fat molecules to accumulate in the liver cells.
This results in “Fatty Liver Disease”. Over a period, the fat starts to cause inflammation along with
scarring of the liver tissue. If this goes unchecked, the liver becomes shrunken (cirrhosis) and can lead to
many other complications which can endanger life. This cascade of complications can be prevented
by simply maintaining a healthy body weight with regular exercise and a good diet.
What type of exercise?
Any form of exercise is beneficial. It can be something as simple as brisk walking to aerobic exercises,
yoga, and resistance training. Exercise works by burning fat and improving insulin resistance. Special
importance should be given to reducing belly fat. It is worthwhile to note that whether weight loss
transpires or not, exercise definitely helps to maintain a good basal metabolic rate thereby causing
a reduction in fat accumulation in the liver.
Regular physical activity helps to keep the blood sugar and cholesterol levels within normal levels,
further minimizing the risk of developing fatty liver.
Examples of exercise
Aerobic – Dancing, Tennis, Cycling, Swimming, Brisk walking, Jogging, or Running
Resistance Training – Dumbbells, Weight training, etc.

How much exercise is good?
Consistent, high-intensity exercise training is most beneficial for good results. You can start with
whatever you are comfortable with and try to achieve multiple days a week with a minimum target of

150 min/week of physical activity. The core idea is to make regular exercise a daily habit and lifestyle
choice rather than something that is imposed.
The diet question:
Exercise and a healthy diet go hand in hand when one thinks of a healthy lifestyle. A well-balanced diet is
key – one that contains fresh fruits, vegetables, whole grains, protein, fiber, and healthy fats. It is
not advisable to omit any of these components, as our body requires all in the right proportion for it to
perform its core functions. Good water intake is also an essential part of having a healthy diet. Foods to
be avoided are the ones with high sugar, salt, saturated fat, and processed food as it not only affects the
liver, but also predispose to Diabetes Mellitus, Hypertension, and high cholesterol. Alcohol consumption
and smoking must be strictly avoided.
There are certain foods that help the body in detoxification. Here’s a quick list of food that you can eat
as a part of your diet
– Grapes
– Nuts of any kind
– Moderate amount of coffee/tea
– Blueberries and cranberries
– Beetroot juice
– Prickly pears
– Cruciferous vegetables like broccoli sprouts, and mustard greens
– Olive oil
– Fatty Fish
Always choose the exercise you enjoy. Regardless of whether the exercise is low-to-moderate or
moderate-to-high intensity, the take-home message is “Exercise Regularly”. Physical activity not just
helps in shedding the excess fat, but also changes the way you feel about yourself. So, be it Zumba or
simple walking or jogging, commit to it and live healthily.