Exercise is a powerful, evidence-based tool to protect and optimize liver health and best of all - it’s free, accessible, and has benefits across the whole body.
1. Exercise reduces liver fat accumulation
- Regular aerobic or resistance exercise helps reduce intrahepatic fat accumulation - even without weight loss.
- Exercise promotes fat oxidation and decreases de novo lipogenesis (the liver’s fat production process).
It also enhances mitochondrial function in liver cells, helping the liver process fat more efficiently.
Studies show up to a 20–30% reduction in liver fat after 12–16 weeks of regular moderate-intensity exercise.
2. Exercise improves insulin sensitivity
- Insulin resistance is a key driver of MAFLD.
Exercise increases glucose uptake in muscle and reduces insulin resistance, thereby decreasing fat accumulation in the liver.
Resistance training and brisk walking both improve insulin response.
3. Exercise reduces inflammation and oxidative Stress
- Chronic inflammation contributes to fibrosis and liver damage.
- Physical activity lowers levels of pro-inflammatory cytokines like TNF-α and IL-6.
- It also enhances the body’s antioxidant defenses, protecting liver cells from damage.
4. Exercise helps with weight and visceral fat loss
- Liver fat is closely linked to central obesity.
- Exercise burns visceral fat (fat around organs), which is strongly associated with liver disease progression.
- Combined with healthy eating, it supports sustained weight loss, which is one of the most effective ways to reverse fatty liver disease.
5. Exercise supports cardiovascular and metabolic health
- MAFLD is a multisystem disease, increasing the risk of heart disease and diabetes.
- Exercise improves lipid profiles, lowers blood pressure, and reduces cardiovascular risk, which is critical for liver patients.
6. Exercise enhances liver enzyme profiles
Regular activity can lead to reduced ALT and AST levels which are indicators of liver cell stress and injury.
Recommended Exercise for Liver Health
- Aerobic exercise (e.g., brisk walking, cycling, swimming): 150–300 min/week
- Resistance training (e.g., weights, resistance bands): 2–3x/week
- Start small and build consistency—even 10–15 minutes a day can make a difference.