Can walking 10,000 steps a day eliminate fatty liver? With the continuous improvement of living standards, people have more and more choices when it comes to food. A diet high in meat, oil, and fat may please the palate, but it puts a strain on the liver. The current prevalence of fatty liver in my country is as high as 25%, and it is increasingly affecting younger people. For this disease caused by diet, the best treatment is a combination of diet and exercise to lose weight and reduce fat. Therefore, some fatty liver patients ask if walking 10,000 steps a day will make their fatty liver disappear. 01 Is walking really effective in eliminating fatty liver? It's important to know that exercise is second only to diet control in its therapeutic effect on fatty liver, and it is an important component of comprehensive treatment. After we ingest food, it is digested and absorbed, converting into energy to power the body. However, when we consume too much food, the energy expenditure exceeds the body's capacity, and the excess energy is converted into fat and stored in the body. Over time, excessive fat surrounding organs leads to fatty liver. Therefore, to burn off this excess fat, we must exercise. Different types of exercise burn different amounts of calories. Walking can burn 210 kilocalories per hour, accelerating the burning of body fat and having a significant auxiliary therapeutic effect on fatty liver. Therefore, doctors generally recommend that fatty liver patients walk more to alleviate fatty liver symptoms. Moreover, walking is not as strenuous as running, making it easier for older fatty liver patients to achieve their daily exercise goals through walking. 02 Fatty liver patients should not engage in strenuous exercise. As mentioned above, different types of exercise burn different amounts of calories, so some people who are eager to get rid of fatty liver quickly ask: Why not choose more strenuous exercises that burn more energy? Wouldn't that be more effective than walking? This is because reasonable exercise can accelerate the burning of visceral fat, but excessive exercise may worsen the condition. Therefore, it is essential to choose scientific exercise methods to eliminate fatty liver. Common fatty liver patients often have the common problem of eating a lot and exercising little, with virtually no exercise foundation. If they suddenly start a lot of strenuous exercise, it will increase the burden on the heart and lungs and induce cardiovascular and cerebrovascular diseases. Furthermore, due to prolonged inactivity, many fatty liver patients also experience osteoporosis in their legs, making strenuous exercise potentially too much for their bodies to handle. In addition, fatty liver patients with other chronic conditions such as hypertension or angina are even less likely to engage in strenuous exercise due to these conditions. 03 How Should Fatty Liver Patients Walk? Remember These 3 Points As the preferred exercise for patients with ordinary fatty liver, simply maintaining a daily exercise volume of 10,000 steps, combined with dietary control and avoiding excessive intake of high-oil and high-fat foods, can achieve good therapeutic effects. So, how exactly should one walk these 10,000 steps to better eliminate fat? 1. Step-by-Step Approach We can divide walking into three stages to allow the body to adapt to the exercise process, proceeding step by step. Initial Stage: Walking combined with simple aerobic exercise. Aerobic exercise can maintain a stable heart rate and even breathing, helping the body better adapt to the exercise intensity. You can maintain this for a month initially. Improvement Stage: Start with brisk walking, exercising 4 to 5 days a week, briskly walking more than 10,000 steps, which can help accelerate fat burning. Reduce visceral fat. You'll see noticeable changes in your body shape and weight over two months. Consistency phase: Maintain the exercise intensity of the second phase and regularly check for changes in fatty liver. Over time, the fatty liver will gradually disappear. 2. Exercise intensity should not be too high or too low. Fat burning is related to our heart rate. It's recommended to buy a fitness watch to monitor your heart rate while walking. For example, for patients around 50 years old, a heart rate of 100-120 beats per minute is ideal. We can find suitable exercise heart rates based on our age and maintain that rate during exercise for better results. Also, the exercise intensity should not be excessive. If you feel weak or sore after exercise, reduce the intensity immediately. 3. Pay attention to exercise duration. Each exercise session should be at least 15-20 minutes and no longer than one hour. Too short an exercise session will not achieve the desired fat loss effect, while too long an session can have drawbacks, such as joint damage. Ultimately, we must remind ourselves that if we only exercise but don't control our diet and pay attention to our eating habits, it will be difficult to treat fatty liver. We must follow the guidance of a doctor, combining a scientific diet with reasonable exercise to make the treatment more effective.
