The liver, one of the body's most important organs, helps detoxify, metabolize nutrients, and maintain overall health. However, factors such as poor diet, sedentary lifestyle, and excessive alcohol consumption can put pressure on the liver, leading to various health problems.
To take care of a healthy liver, besides cleaning up your diet and putting healthy, nutritious, balanced foods on your plate, you must also make sure to stay away from bad habits like smoking and drinking too much alcohol, and exercise daily.
Here are some simple exercises that can be easily done every day to help keep your liver healthy:
1. Exercise: brisk walking 30 minutes/day
Recent studies have shown that regular physical activity, such as walking, can have significant benefits for liver health.
Walking improves liver function and aids in weight control, all of which contribute to a healthier liver.
Walking improves liver function.
Brisk walking stimulates blood circulation and promotes lymphatic circulation, helping the liver to eliminate toxins better. Regular walking also reduces the accumulation of fat in the liver, helping to reduce the risk of fatty liver disease.
A study from Penn State College of Medicine found that just 22 minutes of brisk walking a day can prevent non-alcoholic fatty liver disease (NAFLD).
2. Practice yoga 20-30 minutes/day
Yoga is a holistic form of exercise that nourishes both body and mind. Benefits Its benefits go beyond flexibility and stress reduction, and extend to physiological functions, including liver health.
Through gentle yet powerful yoga exercises, liver function can be supported and enhanced, promoting overall health.
Certain yoga poses such as child's pose, downward dog pose, and plow pose… can increase blood flow to the liver, promote detoxification, and reduce stress.
Certain yoga poses (child's pose) can increase blood flow to the liver.
3. Swim 20-30 minutes/day, twice a week
Swimming stimulates lymphatic circulation, improves cardiovascular health, and reduces inflammation. All of these are beneficial for liver function.
Swimming is beneficial for liver function.
4. Cycle 20-30 minutes, twice a week
Cycling helps improve cardiovascular health, improve insulin sensitivity, increase blood flow to the liver, promote the breakdown of fat in the liver, and reduce risk factors for fatty liver disease.
Cycling reduces risk factors for fatty liver disease.
6. Pilates 20-30 minutes/day, twice a week
Pilates is a gentle yet effective form of exercise that focuses on flexibility, strength and controlled breathing, helping to improve core strength, improve posture and increase lymphatic circulation.
The liver is the center of blood filtration. Better blood circulation directly improves liver function. Pilates can help reduce stress, which has a positive effect on liver health.
Pilates can have a positive impact on liver health.
7. Stretch and breathe deeply for 10 - 15 minutes every day
Regular stretching and deep breathing exercises help reduce stress, promote relaxation, and improve lymphatic circulation, all of which benefit liver function.
Deep breathing techniques oxygenate the blood and improve circulation, thus supporting liver function. The rhythmic nature of breathing also calms the nervous system, reduces stress and promotes overall health.
8. High-intensity interval training (HIIT) 15-20 minutes/day, twice a week
People with fatty liver disease can improve their heart function and liver health through high-intensity interval training (HIIT), according to research from Flinders University and the University of Queensland.
HIIT workouts boost metabolism, improve insulin sensitivity, and enhance liver function. Examples include burpees, squat jumps, and mountain climbers...
Dr. Tang Minh Hoa
Source: https://giadinh.suckhoedoisong.vn/8-bai-tap-don-gian-giup-cai-thien-chuc-nang-gan-172240925142813535.htm
Comment (0)