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Best Exercises/Activities For Non-Alcoholic Fatty Liver Disease

Based on past studies, the non-alcoholic fatty liver condition is defined as a fat rate in excess of 5-10 percent of liver volume. Approximately 30% of the population suffer from fatty liver disease and perhaps it is one of the most common diseases affecting the people worldwide.

Although weight loss program is the commonest option for several health problems, however, exercises have their own importance. Post-menopausal women with the non-alcoholic fatty liver disease showed improved cardiopulmonary fitness, lipid levels, and lower weight circumference with structured physical exercises. But what is exactly fatty liver disease?

Best Exercises & Activities For Non-Alcoholic Fatty Liver Disease

Fatty liver disease is increasing rapidly across the world especially in the west. Exercise, irrespective of regularity or intensity, pays back obese and overweight adults with non-alcoholic fatty liver disease. Lifestyle modification aimed at weight loss remains the key to non-alcoholic fatty liver disease. Strengthening exercises generally associated with strong muscles, bones, and flexible movements.

Strengthening exercises apparently helps individuals even as they age and grow old and weak. Journal of Endocrinology recently conducted a medical study in patients with fatty liver disease. During this research, the researchers performed clinical trials on obese rats by steering strengthening exercises. The studies concluded that these activities eventually reduced fat deposition in the animal. The strengthening exercises not only help in reducing fat buildup rather improved blood glucose regulation and minimized inflammation levels.

Similarly, an investigation was done at the University of Haifa. Sedentary patients with clinically defined non-alcoholic fatty liver disease were allocated to 8 weeks of resistance training. The results showed a 13 percent reduction of liver lipids and insulin resistance level improved. Although resistance activity has no effect on body weight but provided positive benefits in the management of non-alcoholic fatty liver conditions.

The researchers reported that resistance training significantly reduces the blood cholesterol levels as well as a potential drop in the protein level (ferritin, an iron carrier). In general, increased levels of ferritin is often responsible for liver inflammation and damage, however, through resistance training, the ferritin levels were brought down and thus improved the condition of the liver.2,3

Workouts for Fatty liver disease

Certain exercises are highly recommended for non-alcoholic fatty liver disease; however, it should be performed under the knowledge of the fitness trainer.

  • Triceps pushdown
  • Leg press
  • Leg extensions
  • Crunches
  • Bench press4

Fatty liver is the buildup of excess fat in the liver cells. When an individual’s diet exceeds the quantity of fat they can handle, it results in the accumulation, thus eventually resulting in fatty liver. The alcoholic fatty liver disease only happens in people who are heavy drinkers, particularly who possess the habit of drinking over a period.

However, non-alcoholic fatty liver or simple fatty liver can be a completely benign condition and usually does not lead to liver damage. Non-alcoholic and alcoholic fatty liver disease are often inter-related to obesity and insulin resistance. Although there are no proven theories to cure non-alcoholic fatty liver disease, certain antioxidants and activities protect the liver by reducing or neutralizing the damage.

The recommended strategy to deal with fatty liver is to lose weight and lower your triglycerides if they are elevated. Regular physical activities are highly essential to maintain a healthy weight and keep your health problems at bay. Medical studies suggest resistance training is the most effective option to reduce fatty liver. A three-month resistance training in non-alcoholic fatty liver disease patients exerted a significant reduction in liver fat.1


People with fatty liver diseases are likely to develop osteoporosis at a later stage. Therefore, exercise along with a healthy diet is one of the best ways to reduce fat. Moreover, it helps to bring down your risk of other obesity-related health risks.


  1. The Effects of Physical Exercise on Fatty Liver Disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954622/
  2. Therapeutic Approaches to Non-alcoholic Fatty Liver Disease: Exercise Intervention and Related Mechanisms https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6196235/
  3. Resistance exercise reduces liver fat https://gut.bmj.com/content/60/9/1278
  4. New Study Indicates that Exercise Improves Non-Alcoholic Fatty Liver Disease https://www.elsevier.com/about/press-releases/research-and-journals/new-study-indicates-that-exercise-improves-non-alcoholic-fatty-liver-disease

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Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:September 13, 2019

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