For the 1 in 10 Australians suffering with non-alcoholic fatty liver disease today, poor diet, obesity and inadequate physical activity are the main causes. Taking just 30 minutes out of your day to exercise can help keep it 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 your 30 minutes or more each day 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 30-a-day routine, or more if you wish. But don’t overdo it – too much strenuous exercise can have a negative impact – making you feel tired and rundown.
Australian National Physical Activity Guidelines For Adults
1. Think of movement as an opportunity, not an inconvenience.
- The need for movement - The human body was designed to move. Over hundreds of thousands of years of evolution, humans have been active in the process of survival. But the technology of today has reduced much of the opportunity for human movement.
- Changing the way we think about movement - If we view all movement as an opportunity, rather than an inconvenience, we will be taking a positive step towards better health and preventing illness.
2. Be active every day in as many ways as you can.
- Increase your activity - walk or cycle to work instead of using the car, park further away from your destination and walk the rest of the way, walk or cycle to and from your tram/train station or bus stop, and get on and off at a stop that is further away, take the stairs instead of the lift, walk rather than rest on escalators or travelators, work in the garden, walk or play with pets, challenge family, friends and work colleagues to be active with you.
3. Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days.
- Moderate-intensity activity isn't hard! - Moderate-intensity activity will cause a slight, but noticeable, increase in your breathing and hear rate. A good example of moderate-intensity activity is brisk walking, that is at a pace where you are able to comfortably talk but not sing.
4. If you can, also enjoy some regular, vigorous activity for extra health benefits and fitness. (This guideline is for those who are able, and wish, to achieve greater health and fitness benefits).
- How hard is vigorous activity? - "Vigorous" implies activity that makes you "huff and puff", for example where talking in full sentences between breaths is difficult. Vigorous activity including; football, netball, basketball, squash and activities such as aerobics and jogging. For best results, this type of activity should be carried out for a minimum, three to four days a week.
- Seeking medical advice - Medical advice is recommended for all people who wish to partake in vigorous activity. Particularly those with per-existing medical conditions and those receiving treatment for medical conditions.