Running or jogging is a pretty popular exercise. You can see at least one person running in any city or town on any given day. But is running or jogging good for fatty liver?
Yes, running can help you reverse your fatty liver as it can help you lose weight and burn fat. Running or jogging is a scientifically-proven strategy that works in reversing or improving the fatty liver disease.
When it comes to running or jogging, the list of health benefits is endless. It helps to improve your cardiovascular fitness and overall health. It strengthens bones and improves muscle tone.
It can also be a great way to relieve stress and take your mind off things.
A study in the Progress in Cardiovascular Disease concluded that runners have a 25-40% reduced risk of premature mortality and can even live up to three years longer than those who do not run.
Fatty liver is often associated with abnormal blood lipid levels, obesity, and diabetes, and running has been proven to improve markers of health.
It helps lower blood pressure and resting heart rate, lower triglyceride levels, and improve blood sugar control. It can also decrease body fat percentage and reduce waist circumference.
Our bodies are designed to move and running or jogging is one of the ways to keep your body moving and feel healthier.
Why is Running / Jogging Good For Fatty Liver?
We all know that doing regular physical activity or exercise is important for everyone’s health. And with fatty liver, having a complete lifestyle change centered on physical activity is the best medicine.
Aerobic exercises significantly reduce hepatic lipid accumulation which means it helps reverse fatty liver. Running and jogging are both examples of aerobic exercise. The only difference is in terms of intensity.
Running is faster and uses more demands from the heart, lungs, and muscles than jogging. But both have good effects on fatty liver.
If you’re overweight and have fatty liver disease, you are often recommended to shed some body weight to aid in lowering the fat surrounding your liver.
Several studies have seen the direct impact of exercise, like running, on improving liver fat content.
This is due to the ability of exercise to reduce inflammation and improve immune system function, preventing obesity and high levels of insulin.
Together with eating a well-balanced diet, exercise, such as running or jogging, can help reverse fatty liver and reduce the risk of developing later stages of NAFLD.
A study from the University of Missouri School of Medicine suggests high metabolism from biking and jogging could prevent or delay significant liver injury.
When skeletal muscles are working or contracting during exercise, it communicates with the liver and adipose tissues to secrete cytokines and myokines – small proteins in our body which are involved in anti-inflammatory response.
Diet and lifestyle modification leading to a weight loss of 10% or more has been proven effective in reversing fatty liver.
Running or jogging even just a mile a day can help you burn calories. And you may notice gradual weight loss at a rate of one pound of weight per month.
How Often Should You Run / Jog with a Fatty Liver Disease?
The National Health Services (NHS) recommends doing at least 1 ¼ hours (that’s 75 minutes) of vigorous aerobic activity every week.
Vigorous aerobic activity is the type of workout that makes you breathe harder and faster, which includes running or jogging.
But you don’t have to be intimated by that number, especially if you’re the type to easily get tired.
Also, since you are just starting with this, you probably don’t have the physical condition to run even for 15 minutes in a row.
I know that when I started running, after being diagnosed with a fatty liver, I could only run for 3 minutes. Just THREE! And it felt like I was after a marathon.
But I kept doing it, combining slower-paced jogging with walking and even taking a break. Soon, I was able to run for 10 straight minutes and eventually I ended up being able to run for 45 minutes without a pause.
This took time and dedication, but it gets easier over time.
So right now, I am trying to run at least 25 minutes three times a week. I used to to 45 minutes for at least three times a week, which I consider much better… but anything, even 15 minutes a day, is better than nothing!
Make a start by doing what you can. Remember this is not a competition!
And if you live downtown and want to avoid the pollution and noise you get from running or jogging around the city, you don’t have to worry because you can still run or jog inside your house – even if it’s just a one-bedroom apartment.
Is that really possible? You may ask.
I’m talking about running or jogging using a treadmill. Like most cardio workouts, running on a treadmill engages multiple muscle groups to provide a full body workout – which can help shave off more pounds.
It is also helpful in improving your running cadence and gives you control of your pace.
You should check out the NordicTrack Commercial Series treadmill on Amazon (affiliate link). This is always at the top of every personal trainer’s treadmill list because of its high-end features and of course, the brand’s history as a reliable designer of treadmills.
Running or jogging is good for fatty liver. It’s as simple as it sounds but because it’s still a high-intensity exercise -especially if you’re new to it – you need to start slow and build up your pace over time.
It helps if you make being physically active a part of your daily routine.
You also have to consult with your doctor first before you start a running program or engage in any other physical activity.
This is especially important when you have a fatty liver and haven’t engaged in any physical activity in a while.
And the best part about it is that it’s enjoyable and fun!
You can listen to music or watch TV while you run on the treadmill, or just enjoy the feel of the air against your face as you run along trails by yourself or with friends.
I was diagnosed with a fatty liver back in 2014 and managed to reverse it by mid 2015. Since then, I’ve been studying NAFLD and I have decided to share everything I have learned over the years to help you reverse your condition.
I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.