Prominent physician Cyriac Abby Philips, known as The Liver Doc, recently utilized Instagram to present a scientifically supported exercise regimen aimed at individuals suffering from non-alcoholic fatty liver disease (NAFLD). He emphasized that this approach represents the most effective intervention for NAFLD and should be incorporated into all treatment plans for managing fatty liver, rather than relying solely on medications and supplements.

Exercise Recommendations for Fatty Liver Management

For those unfamiliar, NAFLD impacts approximately one in four adults worldwide. It is associated with conditions such as diabetes, obesity, cardiovascular diseases, and cancers linked to lifestyle choices, and it can lead to chronic liver issues, cirrhosis, and liver cancer. Furthermore, it is estimated to decrease life expectancy by around four years.

Highlighting the importance of physical activity in the management of NAFLD, The Liver Doc asserted that exercise is both preventable and reversible. He specifically noted that aerobic exercises are essential for effective treatment.

1. Moderate to vigorous-intensity aerobic exercise

Option 1 may involve moderate to vigorous-intensity aerobic activities such as brisk walking (approximately 100 steps per minute), jogging, cycling, playing tennis, engaging in water aerobics, gardening, running, or ascending and descending stairs. Additionally, it is recommended to incorporate full-body exercises at home, which can include walking lunges, burpees, jump squats, side kicks, high knees, jumping jacks, and mountain climbers, all of which contribute to strength enhancement.

Guidelines:

• Aim for a minimum of 135 minutes of exercise weekly, spread over 3 to 5 days.
• Ideally, strive to increase your routine to 150-240 minutes per week.

2. High-Intensity Interval Training (HIIT)

The second option consists of high-intensity interval training (HIIT) tailored for those with experience in gym workouts. This can range from a basic light interval session, such as a 20-minute walk or jog, to a more intense 40-45-minute jogging workout. Incorporating strength training is also essential; utilizing resistance bands or small weights at home can be effective.

The Liver Doc recommends that individuals with NAFLD engage in 1-5 high-intensity intervals lasting 2-4 minutes, followed by 2-3 minutes of lower-intensity recovery between intervals. This should be performed 3-5 days per week.

Key Considerations

While exercise is crucial for reducing fatty liver, it is important to note that weight loss is not a prerequisite for decreasing liver fat. According to The Liver Doc, the amount of exercise required to lower liver fat is independent of weight loss. "The majority of research indicates that 150-240 minutes per week of at least moderate-intensity aerobic exercise can lead to a reduction in liver fat by 2-4%," he stated. Furthermore, even 135 minutes per week of physical activity can be beneficial, with a minimum duration of 3 months necessary to observe results.

This level of exercise is likely to enhance:

• Central fat (adiposity)
• Cardiorespiratory fitness
• Cardiometabolic health

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