For those looking to reduce their liver fat, aerobic exercise is one of the best things you can do for your body. Recent research has found that as little as 150 minutes of moderate-to-vigorous aerobic activity per week can diminish liver fat and make a real difference in people’s overall well-being. This means it’s possible to benefit from improved physical health with just 20 minutes of exercise a day.
Previous research has shown that physical activity can be a benefit for those with liver diseases, but the amount of exercise needed for improvement has never been determined. So, Penn State College of Medicine researchers set out to find the answer.
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Nonalcoholic fatty liver disease (NAFLD) is a major health concern for many people, affecting about 30% of the world’s population. It is especially alarming because NAFLD can progress if left unchecked and lead to liver cirrhosis, which scars the liver, and in some cases, even causes cancer. Although there is no single definitive cause of NAFLD, poor nutrition and obesity are among the most commonly observed risk factors. However, research shows time and time again that making certain lifestyle changes, such as eating better and exercising more, can help improve liver fat, body composition, physical fitness, and quality of life for patients.
For the study, researchers reviewed 14 studies with a total of 551 subjects who had NAFLD, which involved aerobic exercise interventions. All data pooled from the studies were evaluated, including sex, age, body mass index, change in body weight, adherence to exercise, and MRI-measured liver fat.
Exercise training was found to be 3 ½ more likely to achieve approximately a 30% reduction in MRI-measured liver fat independent of weight loss compared to standard clinical care. A secondary analysis also discovered that the optimal amount of exercise was equal to approximately 150 minutes per week of brisk walking. This allowed participants to achieve significant treatment responses compared to those who participated in a lesser dose of exercise.
“Our findings can give physicians the confidence to prescribe exercise as a treatment for nonalcoholic fatty liver disease,” said Jonathan Stine, author of the study. “Having a target amount of physical activity to aim for will be useful for health care and exercise professionals to develop personalized approaches as they help patients modify their lifestyles and become more physically active.”
Maximizing the Performance of the Liver
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Sarah began her interest in nutritional healing at an early age. After going through health problems and becoming frustrated with the conventional ways doctors wanted to treat her illness (which were not working), she took it upon herself to find alternative treatments. This led her to revolutionize her own diet to help her get healthier and tackle her health problems. She began treating her illness by living a more balanced lifestyle through healthy food choices, exercise and other alternative medicine such as meditation. This total positive lifestyle change led her to earn a diploma in Nutritional Therapy from Health Sciences Academy in London, England. Today, Sarah enjoys helping others by teaching healthy lifestyle changes through her personal consultations and with her regular contributions to the Doctors Health Press. Also, passionate about following her dreams in life, Sarah moved to France and lived in Paris for over 5 years where she earned a certification in beadwork and embroidery from Lesage (an atelier owned by Chanel). She then went on to be a familiar face sitting front row and reporting from Paris Fashion Week. Sarah continues to practice some of the cultural ways of life she learned while in Europe. They enjoy their food, and take the time to relax and enjoy many of life’s little moments. These are life lessons she is glad to have brought back home with her.
