Introduction: Fatty Liver = MASLD is a disease that can be treated with exercise
In recent years, "fatty liver" has come to be defined not simply as a physical examination abnormality, but by a new disease name, MASLD (metabolic dysfunction-associated steatotic liver disease). This refers to fatty liver disease with a background of metabolic abnormalities such as obesity, diabetes, hyperlipidemia, and hypertension.
Fatty liver (MASLD) is a life-threatening disease that can progress to hepatitis (MASH), liver fibrosis, cirrhosis, and liver cancer if left untreated.
But rest assured, numerous studies have proven that early to mid-stage MASLD can be dramatically improved with exercise and dietary modifications alone.
Does exercise really improve fatty liver (MASLD)?
Aerobic exercise reduces intrahepatic fat
It has been reported that moderate-intensity aerobic exercise (fast walking, bicycling, etc.) for 30 minutes a day, 5 days a week, reduces intrahepatic fat by an average of 20-301 TP3T (Keating et al., 2012).
In addition, liver fat has been shown to improve even without weight loss (Sullivan et al., 2012), so continued exercise, not weight, is important.
Muscle training (resistance exercise) is also effective.
Strength training is also effective in improving fatty liver. Strength training at least twice a week in addition to aerobic exercise improves insulin resistance and improves liver function and metabolic indices (Hallsworth et al., 2011).
Increased muscle mass increases the size of the "storehouse" for storing and metabolizing blood sugar and lipids, thereby reducing the accumulation of fat in the liver.
Exercise menu effective for MASLD (10 recommended)
◎Aerobic exercise (at least 150 minutes per week)
| event | Intensity guideline (moderate) | Hours. |
| quick march | Slightly elevated heart rate | 30 minutes x 5 days/week |
| bicycle | Lightly out of breath | 30 min. |
| jogging | Slowly is OK. | 20 min. |
| aerobics | Rhythmic music exercise | 30 min. |
| walking in the water | Buoyancy makes it gentle on joints. | 20-30 minutes |
◎Resistance exercise (2-3 times a week)
| event | Approximate number of times | explanation |
| squat | 10 times x 2-3 sets | Strengthens thigh and buttock muscles |
| push up | 10 times x 2 sets | Strengthen chest and upper arm |
| chair squat | Motion of standing up on a chair | For the Elderly |
| bridge | 10 times x 2 sets | Strengthening of the trunk and gluteus maximus muscles |
| towel rattrap | Towel to strengthen back muscles | No equipment required, OK at home |
The trick is to find ways to incorporate it into daily life, such as "5 minutes a day, during TV commercials.
Cautions and Contraindications for Exercise
- If you feel pain or strong fatigue, stop without straining.
- Those with heart disease or diabetes should consult with their doctor before implementation.
- Elderly and obese people should start with low-impact events such as "water exercise" and "seated muscle training".
Can exercise alone cure the disease? →In fact, "diet + exercise" is the most powerful.
Exercise alone improves liver fat, but when combined with diet, the effect is more than doubled (Kirk et al., 2009).
In particular, carbohydrate restriction (locavores) and high-protein diets are effective for muscle gain and fat loss.
▶ For more information → [fatty liver Diet: can fatty liver be improved with locavores and protein?]
Summary: Exercise is essential for fatty liver! Start with 1 minute squats.
MASLD (fatty liver) is a disease that can certainly be improved by exercise.
Although drug treatment at a medical institution may be necessary, the most important first step is to start with exercise and diet habits.
At Ikejiri-Ohashi Sera Clinic, in the fatty liver outpatient clinic,Body composition measurement, liver function evaluation, medical diet, dietary advice, drug therapy (free treatment)We provide comprehensive support for all stages of the process, from
If the fatty liver stage is properly confronted, cirrhosis and liver cancer can be prevented.
Why don't you start the "liver habit that changes with exercise" today?
References】
- Keating, S.E. et al. (2012). Exercise and non-alcoholic fatty liver disease: A systematic review and meta-analysis. J Hepatol, 57(1), 157-166.
- Sullivan, S. et al. (2012). Randomized trial of exercise effect on intrahepatic triglyceride content and lipid kinetics in nonalcoholic fatty liver disease. Hepatology, 55(6), 1738-1745.
- Hallsworth, K. et al. (2011). Resistance exercise reduces liver fat and its mediators in non-alcoholic fatty liver disease independent of weight loss. Gut., 60(9), 1278-1283.
- Kirk, E. et al. (2009). Lifestyle modification significantly reduces liver fat in obese adolescents with nonalcoholic fatty liver disease. Pediatr Obes, 4(4), 223-232.
List of 🔗 related articles and internal links
- What is fatty liver, and what is the new definition of MASLD and MASH thoroughly explained
The "→" is the same as the "→" in theFatty Liver General": Basic knowledge of fatty liver and new criteria for diagnosis (MASLD/MASH) - What is the Surprising Relationship Between Fatty Liver and Bananas? Health Benefits of Green Bananas Explained
The "→" is the same as the "→" in theFatty liver Banana": Resistant Starch and the Liver - Dietary recommendations for fatty liver｜Protein and vegetable-based diet
The "→" is the same as the "→" in theFatty liver Diet": Locavore and Protein-Centric Lifestyle Improvements - What you can do now to reduce fatty liver｜5 practical habits
The "→" is the same as the "→" in theHow to reduce fatty liver": Every day changes the liver. - Misconceptions and Truths about Non-Alcoholic Fatty Liver｜What is the difference between MASLD and MASLD?
The "→" is the same as the "→" in theFatty liver Non-alcoholic": Differences between old NAFLD and current MASLD - The Latest Drug Therapy in Free Clinical Practice｜From GLP-1 to Tilzepatide
The "→" is the same as the "→" in theFatty Liver Drug Therapy": Uninsured in Japan, but a promising treatment - Fatty Liver and Supplements｜Evidence for Proper Use
The "→" is the same as the "→" in theFatty Liver Supplement": Points and cautions for auxiliary use