You can have an overly fatty liver without feeling the slightest symptom. Metabolic fatty liver disease, now called MASLD, is an excessive accumulation of fat in liver cells. It is particularly associated with overweight, abdominal obesity, type 2 diabetes, hypertension and abnormalities of cholesterol and triglycerides.
In France, data from the Constances cohort estimated the prevalence of fatty liver disease at 18.2% in adults, or several million people. Around 2.6% of those affected then had advanced liver disease. The problem is that the disease usually remains silent. It can be discovered through a blood test or an ultrasound.
The good news? Moving more can already be part of the treatment.
Why is physical activity beneficial for the liver?
For metabolic hepatic steatosis, Health Insurance indicates that lifestyle and dietary measures currently constitute the effective reference treatment. They notably combine a suitable diet, weight loss when necessary, physical activity and the fight against a sedentary lifestyle.
Physical activity helps in particular to improve insulin sensitivity and liver condition. It can therefore be beneficial even when weight loss is not initially spectacular.
The general goal recommended for adults is to accumulate at least 150 minutes of moderate-intensity physical activity per week, for example with brisk walking, or 75 minutes of sustained activity.
Here are five easy activities to gradually incorporate.
Fast walking
This is probably the simplest activity to start with.
No need for special equipment or a gym membership: 30 minutes of brisk walking, five days a week, already allows you to reach the recommended 150 minutes per week.
The idea is to walk fast enough to slightly speed up your breathing while still being able to talk.
And if 30 minutes at a time seems difficult, start more gradually. A few extra minutes each day can already help you break out of a sedentary lifestyle.
The bike
Classic bike, exercise bike or elliptical bike: endurance activities can be a good alternative to walking.
They allow you to work the main muscle groups while increasing energy expenditure.
Again, there is no need to immediately seek high intensity. Consistency matters more than performance.
Swimming
Swimming is of particular interest to people who have joint pain or who have difficulty supporting activities with repeated impacts.
It works several muscle groups and allows you to practice an endurance activity without imposing the same weight on the joints as running.
A few lengths at a suitable pace can therefore find their place in a weekly program.
Muscle strengthening
We think less spontaneously of bodybuilding when it comes to fatty liver. However, muscle strengthening has its place in balanced physical activity.
Squats, exercises with bands, light weights or exercises using body weight can be practiced at home.
The general French recommendations also recommend carrying out muscle strengthening activities at least twice a week.
The goal is not necessarily to develop significant muscle mass, but to maintain or improve muscle mass and physical abilities.
An activity you really enjoy
This is perhaps the most important tip.
Dancing, hiking, active gardening, aquagym, cycling, walking with a loved one… the most useful activity is also the one that you are able to practice regularly.
Health Insurance reminds that physical activity is not just about sport: walking, gardening, climbing stairs or doing certain daily tasks also count.
For a very sedentary person, starting with more movement during the day can therefore be a particularly interesting first step.
Do you necessarily have to lose a lot of weight?
No. Regular physical activity can be beneficial even if the scale doesn’t move immediately.
But when the person is overweight or obese, moderate weight loss can also improve steatosis. Health Insurance sets a goal of losing 5 to 10% of weight in six months, before a stabilization phase.
There is therefore no need to try to lose a lot of kilos quickly. Regular and sustainable progress is preferable.
What if you are very sedentary?
There is no need to go directly from “I never exercise” to “I do an hour of cardio every day”.
Health Insurance advises gradually reducing the time spent sitting and taking regular active breaks. In particular, she recommends getting up and moving around for at least a few minutes after prolonged periods of sitting.
For example, you can start with:
- Walk 10 minutes after lunch;
- Take the stairs rather than the elevator;
- Take a short walk in the evening;
- Get up regularly when working seated;
- Gradually increase the duration of your walks.
Then, as the weeks go by, you can work towards 150 minutes of moderate activity per week.
The most important thing for your liver: regularity
There is no miracle exercise against fatty liver. The most effective strategy is based on regular physical activity, a reduction in sedentary lifestyle and, when necessary, gradual weight loss associated with a suitable diet.
To get started, there’s no need to look for the perfect exercise program: brisk walking, cycling, swimming, strength training or any other activity you can do regularly can help get your liver back on track.