Exercises for Liver Disease

Not only is it the most natural physical activity, walking doesn’t cost any money if done outdoors. Accessing a treadmill is also easier these days, as most neighbourhood gyms and physiotherapy clinics have a few different types.

Walking is recommended for improved resistance to infection and better health outcomes in people living with hepatitis - a viral infection that affects the liver- and even liver cancer.

Walking has several benefits, even outside managing an individual’s disease, as it helps maintain body weight, improves blood flow and promotes bone and muscle health, as well as reduces stress and improves heart health.

Aerobic activities can have a positive effect on liver function. Especially in people suffering from type 2 diabetes and fatty liver, which is considered to be a precursor to more severe liver diseases such as liver cirrhosis, liver failure and even liver cancer. A study conducted in 2011 showed cardio workouts can improve the liver’s insulin sensitivity. This, in turn, helps to lose liver fat.

Aerobic exercises are typically performed at a lower intensity over a longer period of time. They include walking, cycling, swimming, jogging, dancing, and workouts like Zumba, among other things. Aerobic exercises are also known to improve the body’s immune system, helping us counter infections besides having a positive impact on our overall heart health.

Studies show that resistance training in the gym helps to reduce liver fat (hepatic steatosis) in non-alcoholic fatty liver disease. Experts recommend 40-45 minutes of resistance training, three to four days a week for at least 12 weeks to see results.

Resistance training is primarily training with external weights or strength training exercises. The focus of these exercises is to slowly build strength, as opposed to increasing the heart rate which is the objective of cardiovascular exercises.

A study published in the Journal of Hepatology in 2017 compared the effects of aerobic as well as resistance exercises in people suffering from non-alcoholic fatty liver disease and found that resistance training had a positive effect on lowering the parameters of the disease with less energy consumption as compared to aerobic exercise.

In addition to performing various exercises - both aerobic and anaerobic in nature - there are a few more exercises that can directly impact the liver. Various liver diseases occur due to the organ's decreased ability to process fat or to promote blood circulation. Directly massaging the liver while lying down is one of the good practices to stimulate the organ. Here are two ways to do it:

1. Liver press

• The liver sits right under the rib cage and spreads from left to right of the upper abdomen. Place your dominant hand over this area.
• Lie down on your back with your knees bent, feet on the floor.
• Gently press from under the rib cage in the upwards direction.
• You can start with 15-20 repetitions. Increase the repetitions gradually, as your discomfort reduces.

2. Liver press and rub

• Lie down comfortably on your right side. Now bend your knees and bring them slightly forward. If you want, you can place a soft pillow under your head. You can also place your right hand under your head for cushioning.
• Place your left hand over the liver area. Use the cushy part of your palms or your thumb to press inwards and downwards.
• The motion can also be sideways around the region right under the ribs for a couple of minutes.

3. Striking

• Lie down on your left side. Bend your knees and head to assume a curled up position.
• With your right hand, make a fist and lightly strike the area under your ribs. The idea is to do this fast but gently.
• Try to do 20 repetitions in the beginning. Gradually increase the repetitions as your discomfort subsides.

There are many benefits of stretching. Along with reducing muscle stiffness, it can improve blood circulation. Which is why stretching is even more useful for people with a liver condition. Here's how you can do simple stretches to improve liver function:

1. Spinal twist

• Sitting down on the floor with your legs crossed. If this is not possible, sit upright in a chair.
• Place your right hand on the left knee and your left hand on the right knee.
• Now, put your left hand behind your back and twist your upper body towards the left.
• Hold for 20-30 seconds.
• Repeat the same exercise on the other side.
• Perform at least five repetitions on each side.

2. Half Lord of the Fishes Pose or Ardha Matseyndrasana

Half Lord of the Fishes Pose or Ardha Matseyndrasana is twisting pose in Yoga. It is said to improve blood circulation, and massage and detoxify internal organs. Here's how to do it:

• Sit on a mat with your legs crossed and back straight.
• Now lift your left knee off the floor. While keeping the knee bent, place your left foot just outside the right thigh. Bring your right foot closer to the left buttock.
• Now place your right arm over your left knee. Twist from the waist as you take the right arm behind your back and place your right palm on the mat.
• Hold for 30 seconds before returning to the starting position.
• Repeat on the other side.

In addition to giving you a flatter stomach, ab crunches have a positive impact on the organs in the abdomen area - this includes the liver, of course. Here's a variation of ab crunches you can do to promote liver health:

• Lie down on your back on a mat. Bend your knees, and place your feet on the mat.
• Now, lift the left foot off the mat and place the left ankle over your right knee. Adjust the left leg slightly to get more comfortable. Try to push the left knee out as much as possible.
• Place both your hands behind your head. If this is not possible, place your left arm on the mat beside you for balance.
• Now, lift your upper body and take your right elbow towards the left knee.
• Hold for a few seconds.
• Return to the original position, rest and repeat on the other side.
• Remember to breathe while performing this exercise.