For the 1 in 10 Australians suffering from non-alcoholic fatty liver disease today; poor diet, obesity and inadequate physical activity are the main causes. Australia's physical activity guidelines recommend that adults accumulate 150-300 minutes of moderate intensity physical activity per week to help keep non-alcoholic fatty liver at bay.
Active prevention and cure
Exercising regularly and eating a healthy diet are the most effective ways to achieve and maintain a healthy weight, immune system and liver. In fact, there is evidence to suggest that exercise itself (with or without weight loss) can prevent and reverse fatty liver disease. See the proof from the lab rats.
Finding the right kind of exercise for you
To help you create an exercise routine you can stick to, it’s important that you spend 150-300 minutes or more each week doing something you enjoy. Walking, cycling, jogging, football, yoga, tai chi, pilates, dancing or even gardening. If you’re not sure what type of exercise you should do, ask your doctor or health care professional for advice.
Good for the mind as well as the body
So much of our day is filled with stress, so taking time out to engage in a pleasurable activity will distract you from your worries, revitalise and lift your mood, reduce anxiety and depression and even help you sleep better at night too.
Take it easy and don’t overdo it
Start with gentle exercise and slowly build up to establishing a routine. But don’t overdo it – too much strenuous exercise can have a negative impact – making you feel tired and rundown.
Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years)Being physically active and limiting your sedentary behaviour every day is essential for health and wellbeing. These guidelines are for all adults aged 18 – 64 years, irrespective of cultural background, gender or ability.
The Guidelines are outlined below and are also available in the Make your Move – Sit less – Be active for life! brochure (PDF 324 KB) which provides further information and guidance about physical activity and sedentary behaviour (sitting) for adults.
Physical Activity Guidelines
Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
- Be active on most, preferably all, days every week.
- Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
- Do muscle strengthening activities on at least 2 days each week.
Sedentary Behaviour Guidelines
- Minimise the amount of time spent in prolonged sitting.
- Break up long periods of sitting as often as possible.
- Fact Sheet (PDF 438 KB)
- Tips & Ideas (PDF 553 KB)
- Frequently Asked Questions
- Research and Statistics
- Other Resources & Links
Behaviour Guidelines sourced from: http://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#apaadult