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5 easy exercises that improve liver health within a month

5 easy exercises that improve liver health within a month

TOI Lifestyle Desk / ETimes.in / Updated: Sep 24, 2024, 11:14 IST

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Exercises that help improve liver health

Your liver is one of the hardest-working organs in your body. From detoxifying your blood to metabolising nutrients, it’s important to keep it in top shape. While diet plays a high-power role in liver health, adding regular exercise can make a noticeable difference. The good news? You don’t need intense workout routines to see benefits. Here are 5 easy exercises that can improve your liver health within a month.

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Try adding 30 minutes of exercise daily

Consistency becomes extremely important when it comes to exercise and liver health. A study “The Effects of Physical Exercise on Fatty Liver Disease” shows that as little as 30 minutes of moderate physical activity each day can improve liver function. The goal is to make it part of your daily routine. You don’t have to go to the gym—choose activities that fit into your lifestyle. Whether it's dancing, cycling, or a brisk walk, these daily sessions will get your liver working more efficiently, helping to reduce fat deposits and improve detoxification.

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Speed walking

Speed walking is one of the most effective ways to boost liver health. It’s low-impact, making it gentle on your joints, but powerful enough to get your heart rate up. As per a study done by Penn State College of Medicine researchers aerobic exercises like speed walking can reduce liver fat, which is often associated with conditions like fatty liver disease. Aim for a 20-30 minute walk each day.

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Hiking

If you enjoy the outdoors, hiking is another excellent option. Not only does it provide a cardio boost, but walking on uneven terrain also engages your core and lower body muscles. Hiking helps improve circulation and supports liver function by helping in the body’s detox process. Plus, being in nature can reduce stress, which can further benefit liver health as chronic stress can harm liver function. Try to hike at least once a week to experience both physical and mental benefits.

Read also: Simple calorie math for weight management

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Push-ups and squats

Exercises that involve strength training, such as squats and push-ups, are beneficial to your liver. These workouts improve overall muscle mass, which improves the body's ability to metabolise fat and glucose. Thus, the liver is not as burdened with fat. Doing a set of push-ups and squats each day strengthens your core and lower body, while also supporting your liver’s ability to process fats more efficiently. Start small, with 10-15 repetitions, and increase gradually.

Read also: 8 things that makes us happen from within

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Pilates

Pilates is a gentle yet effective form of exercise that focuses on flexibility, strength, and controlled breathing. It is perfect for improving core strength and better circulation throughout the body. Since the liver is central to filtering blood, better circulation can directly improve liver function. Pilates can very well help reduce stress, which can positively impact liver health. Add a 15-20 minute Pilates session a few times a week for optimal results.