30 minutes daily: The walking formula for fatty liver

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Regular brisk walking of 30 to 45 minutes on most days can help reduce liver fat, improve insulin sensitivity, and support management of Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD), health experts say. Walking is a moderate-intensity aerobic exercise that helps muscles use glucose more efficiently, reduces inflammation, and supports gradual weight loss. Better insulin sensitivity helps regulate blood sugar and cuts the tendency to store excess fat in the liver. A 5 percent reduction in body weight may reduce liver fat, while 7 to 10 percent loss can offer additional benefits for liver inflammation, doctors note.

Walking alone is not a cure. Effective management also requires a balanced diet low in sugary beverages and processed foods, strength training twice a week, and proper control of diabetes, blood pressure, and cholesterol. People who are inactive can start with 10 to 15 minute sessions and slowly increase duration. Early action matters because fatty liver often has no symptoms but can progress to inflammation, fibrosis, and even cirrhosis. Those with obesity, diabetes, or high cholesterol should consult a doctor for blood tests or ultrasound.