Swimming
Swimming is a sport that helps move the whole body and increase heart rate naturally. Continuous movements underwater promote fat burning and improve insulin sensitivity, thereby supporting the control of fatty liver.
Swimming puts less pressure on the joints, so it is suitable for people with bone and joint problems or wanting to avoid strenuous activities. Swimming for about 30–45 minutes each time, from 3–5 sessions per week can help reduce liver fat and improve body endurance.
Fast walking
Rapid walking is one of the forms of exercise suitable for people with fatty liver. Maintaining moderate physical activity can help reduce inflammation - an important factor related to the progression of the disease.
Each session should be about 30–45 minutes of walking and maintain from 3 to 5 sessions per week to achieve clear results. When combined with a healthy diet and lifestyle changes, this habit can help boost metabolism, reduce fat accumulation in the liver and improve overall health.
Cycling
Cycling is an aerobic exercise that helps increase the activity of the cardiovascular system and promote the fat burning process in the body. When maintaining the habit of cycling regularly, the body will use more energy, thereby helping to reduce fat accumulation, including fat in the liver.
Practitioners can cycle outdoors or use home exercise bikes. Each session should be maintained for about 30–45 minutes, from 3–4 sessions per week to support improving liver health and strengthening physical fitness.
Yoga
Yoga not only helps relax the mind but is also beneficial for liver health. Some yoga poses can stimulate liver activity, increase blood circulation to the abdomen and support the body's detoxification process.
Postures such as triangles, cobras, or arcs are said to have a positive impact on the liver area. Maintaining exercise for about 30 minutes per session, from 3–4 sessions per week, can help people with fatty liver improve both physical and mental health.
Jumping rope
Jumping rope is a simple but highly effective exercise in energy consumption. This activity helps increase heart rate rapidly, stimulates metabolism and promotes the body to burn fat.
Jumping rope for about 10-15 minutes a day can help reduce body fat, while contributing to improving cardiovascular health and liver metabolic function.
Strength training
Strengthening exercises such as weightlifting, push-ups or lunges help develop muscle mass and improve the body's metabolism. As muscles develop, the rate of burning energy even during rest increases, thereby supporting the reduction of fat accumulation, including fat in the liver.
Exercising about two sessions a week can help the body process sugar more effectively and contribute to reducing inflammation in the liver. If combined with strength training with aerobic exercises, the exerciser will have a comprehensive training program, bringing long-term health benefits.
