Movement is life. A properly prepared set of exercises is a healthy life. If we’re talking about liver health, physical activity plays a very important role: for certain problems it helps to normalize the condition, to improve the functioning of the body, is the prevention of exacerbations.
Here is just one example. One common disease is non-alcoholic fatty liver disease (NAFLD). Obesity is a major factor contributing to its development. In patients with overweight weight loss of only 7-10% is already a condition for reducing the degree of necroinflammatory changes in the liver. If there are problems in the gall bladder and biliary tract diseases, physical activity helps to establish the circulation of bile and to avoid its stagnation. However, any worsening of the disease burden need to stop and consult with your doctor regarding physical activity.
If you need to reduce body weight for liver health, the recommended level of activity – 150-200 minutes a week (this can be walking, swimming, etc., not necessarily at a fast pace). If you are new to the sport, you can perform aerobic exercises in regime 3 times a week for 60 minutes. This will lead to overall strengthening of the body, and will help to solve some problems of the liver.
Below we offer a range of simple exercises that you can perform at home every day.
Exercise 1
The bike is in the supine position raise your knees bent legs and “spin”. Perform for 30-60 seconds, then pause. Repeat.
Exercise 2
Scissors – lying on your back put your hands under your buttocks. Lift the straight leg approximately 10 cm from the floor. Dilute and mix them, crossing. Repeat 30-60 seconds. After a pause, you can continue execution.
Exercise 3
Lying on his left side, simultaneously lift the right leg and arm. Lock the position. This exercise is perform only for the right hand and feet (associated with the anatomical location of the liver).
Exercise 4
Brass – starting position lie on the floor on my stomach. Raise your upper body and do hand movements that mimic swimming breaststroke. After 30 seconds pause. Then you can repeat the exercise.
Exercise 5
The exercise is performed sitting on a chair. One foot on the floor to Express full foot. A second straight lift parallel to the floor. Tilt the body towards the straight leg 10 times. Then the same is performed for the second leg.
Exercise 6
Woodpecker – exercise is also performed sitting on a chair. One leg is on the floor on the full foot. The second bend in the knee and arms pull up as close as possible to the chest. Abut the forehead to the knee. Repeat 10 times for each leg.
Exercise 7
In a standing position with feet together without bending your legs do the bending. Keep your hands on the belt. Can then perform 10-15 squats.
And don’t forget that the most important thing in any kind of physical activity – regularity. Say that is necessary to push yourself during the first two weeks and then form a habit. Useful habit to a healthy lifestyle!