Push-ups and squat
Strengthening exercises such as push-ups and squats bring many benefits to the metabolism process. Building muscle mass helps the body use glucose and fat more efficiently, thereby reducing excess fat accumulated in internal organs, including the liver.
Beginners can perform about 10-15 repetitions per movement in a set, then gradually increase the number of repetitions according to their ability. Maintaining it regularly every day will help improve muscle strength and support overall health.
Pilates
Pilates is a gentle exercise focused on controlling the body, increasing flexibility and regulating breathing. These exercises help improve the strength of the core muscle area, while supporting more effective blood circulation.
When blood circulation is improved, organs in the body, including the liver, will receive better oxygen and nutrients. In addition, pilates also help reduce stress and improve relaxation. You can spend about 15-20 minutes each session, performing several times a week to maintain long-term benefits.
Fast walking
Rapid walking is an easy-to-perform form of exercise, suitable for many subjects. This exercise helps increase heart rate, improve blood circulation and support the body to use energy more efficiently. Maintaining a walking habit also contributes to reducing fat accumulation in the liver - a factor often associated with fatty liver disease.
Besides physical benefits, walking outdoors or in green spaces also helps relax the mind, reduce prolonged stress - one of the factors that can negatively affect liver health.
Each person should spend about 20-30 minutes walking each day. For those who love outdoor activities, hiking is also a suitable choice to increase cardiovascular endurance and train the main muscle groups of the body.
Yoga
Yoga is one of the sports that combines movement, breathing and mental relaxation. Regular exercise can help improve blood circulation, support digestion and enhance body flexibility.
In addition, yoga also contributes to reducing stress and limiting the impact of sedentary lifestyles - factors that can affect liver function over time.
Bow Pose
This pose helps stretch the entire front of the body, supports blood circulation and increases energy.
How to do it:
Lie face down on the mat, hands placed along your body.
Bend your knees and reach back to grab your ankle.
Slowly lift your chest and thighs off the ground, eyes looking forward.
Take a deep breath and hold the pose for about 20-30 seconds.
Do it 1-2 times depending on your ability.
Half Spinal Twist
This exercise helps stretch the spine, relax the body and support the functioning of internal organs.
How to do it:
Sit on the floor, straighten your legs.
Bend your right foot and place your right foot outside your left knee.
Place your left elbow outside your right knee.
Hold your right hand slightly behind your body.
Slowly turn your body to the right, looking over your shoulder.
Hold the position for about 30-60 seconds and then switch sides.
Maintaining the above exercises combined with a balanced diet and healthy lifestyle can contribute to supporting the liver to function more effectively, while improving overall health.
