What if I told you that a simple activity – something as fun and nostalgic as riding a bike – could not only bring a smile to your face but also help reverse fatty liver disease?
That’s indeed the case, so buckle up (or strap on that helmet), and read on to find out why cycling is a great form of exercise for NAFLD/MASLD.
If you’re anything like me, the idea of exercising – even for reversing fatty liver – can feel as intimidating as trying to assemble IKEA furniture without the instructions. But it’s one of the lifestyle changes you have to implement, and you will see it’s not that difficult either.
Let me pedal you through why cycling helps your fight against fatty liver, how to start, and even what to expect along the way.
First of all, any type of exercise is better than no exercise at all. You must bring some sort of physical activity into your daily life – walking more, cycling more, working out at home, or going to the gym. You have options – read more about them here.
I waited for a few months before starting to exercise (as I was already losing weight too fast) but once I hit that plateau, it was cardio exercising such as cycling that helped me continue.
Why Is Cycling Good for Your Liver?
Biking is good for fatty liver because it can reduce hepatic fat content – the fats surrounding your liver – thus helping your quest to reverse fatty liver.
Fatty liver, especially NAFLD (non-alcoholic fatty liver), is associated with obesity and a sedentary lifestyle. Cycling melts away body fat by reducing inflammation and replacing fat with lean, strong muscle.
Not only does cycling help reduce the fat in and around your liver, but it also improves your overall health. Plus, it’s a low-impact workout, meaning your joints won’t hate you afterward.
So the next time you are thinking of burning those excess calories, go grab your bike and start cycling!
I know from personal experience that it’s not an easy thing to do. Starting to exercise again – no matter if it’s cycling, jogging, or anything else – feels like a major chore. And it will be hard at first.
I remember the day I decided it was time to add cycling to my routine. My old bike had been sitting in the garage, gathering dust, and I felt as out of shape as its flat tires.
But I pumped them up, wobbled down the street, and felt something I hadn’t in a long time: hope. That ride was short, awkward, and sweaty, but it was a start. And sometimes, that’s all you need.
Just keep pedaling, don’t give up, and you will thank yourself later (and so will your liver)!
Why Cycling Works (According to Science)
Studies have shown that aerobic exercises like cycling reduce liver fat by improving your body’s ability to burn fat and decrease inflammation. One study you can check here found that cycling helped men put NAFLD into remission.
Another, from the Molecular Metabolism journal, showed that cycling helps prevent fatty liver disease.
The University of Eastern Finland supports cycling as an integral part of the treatment of NAFLD after a 12-week randomized controlled study. Cycling helps lower excess delivery of free fatty acids and glucose synthesis to the liver.
Cycling is also one of the best ways to reduce the risk of developing additional health problems such as cardiovascular diseases. Or, as is our case, help fix existing problems.
Some other health benefits of cycling include things that might not be directly related to NAFLD, although some can be:
- Increased muscle strength and flexibility
- Improves joint mobility
- Ease feelings of stress, anxiety, and depression
- Improves cognitive function
- Improves balance, coordination, and gait
Cycling is not only environment-friendly, but also beginner-friendly. If you have difficulty balancing on a standard bike, you can opt for a stationary bicycle.
Stationary Bikes: Your Indoor Ally
A stationary bicycle is an exercise equipment for indoor cycling. It’s basically just your typical standard bicycle, minus the wheels.
Stationary bikes offer most of the benefits with none of the weather excuses. You can even pedal in your pajamas and binge-watch your favorite Netflix series in the meantime. Plus, cycling indoors also means no bugs in your teeth and no worrying about random weather changes!
If you’re considering one, here are some budget-friendly options (affiliate links below):
- Yosuda Indoor Stationary Cycling Bike – Affordable and sturdy. Great for beginners. It can hold a maximum of 270 Pounds.
- Schwinn IC3 Indoor Cycling Bike – It comes with a fully adjustable ventilated race-style seat. It can hold around 300 pounds and is highly rated, but also more expensive.
- Pooboo Magnetic Resistance Indoor Cycling Bike – Easy on the wallet but still effective. For weights up to 300 lbs.
How Much Should You Cycle if You Have NAFLD?
The American College of Sports Medicine recommends at least 150 minutes per week of cycling activity for anyone with chronic liver disease, including fatty liver.
Don’t start by trying to win the Tour de France, especially if you haven’t done any exercise for a while now. Begin with 10–15 minutes a day and slowly build up to 30–60 minutes. Consistency beats intensity every time.
Don’t skip these warm-up and cool-down sessions. A quick warm-up gets your muscles ready and reduces the risk of injury, while a cool-down helps prevent soreness later.
And remember: whenever you feel uncomfortable, just stop, take a break, and try again later.
Pro Tip: On days when cycling feels like too much, mix it up with walking or swimming. The key is to keep moving.
Other Exercises That Are Good for Fatty Liver
Other aerobic exercises – swimming, walking, running – have been proven effective in helping reverse fatty liver disease according to a study conducted by the Alimentary Pharmacology and Therapeutics.
If you can handle it, resistance training could also be a great alternative. It has significant advantages in reducing liver fat as well as total body fat.
They say two is better than one, so the best thing you can do to reverse fatty liver is to combine aerobic and resistance training exercises alongside a healthy diet. This is my approach, too.
Just check out the table below to get an overview of how each type of exercise works and why it’s important to mix them up:
| Exercise Type | Calories Burned (30 min) | Impact on Liver Fat Reduction | Joint Impact Level | Equipment Needed |
|---|---|---|---|---|
| Cycling (Outdoor) | ~250-500 | High | Low | Bicycle |
| Stationary Cycling | ~200-400 | High | Low | Stationary Bike (or Gym Membership) |
| Walking | ~150-200 | Moderate | Low | Walking shoes |
| Swimming | ~200-350 | High | Very Low | Pool Access |
| Jogging | ~300-450 | High | High | Running Shoes |
| Resistance Training | ~100-300 (varies) | Moderate | Moderate | Dumbbells/Bands/ Gym Membership |
The Bottom Line
Cycling is a liver-loving powerhouse that can help reverse fatty liver disease. Pair it with a healthy diet and a splash of determination, and you’re on your way to better health.
I recommend exercising – be it aerobic, resistance, or a combination of both – for at least 30 minutes each day or 3 hours per week. You might not be able to do it each day but aim for at least 4 times per week.
So what are you waiting for? Get that bike off your garage and start cycling!
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I was diagnosed with a fatty liver back in 2014 and managed to reverse it by mid-2015. Since then, I’ve been studying it, continuously updating my knowledge with the latest scientific findings and practical approaches to give others the help they need to reverse their condition.
My approach to managing fatty liver is holistic, balancing scientifically-backed information with real-life, practical advice based on personal, direct experience.
I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.