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Bodyweight Strength Training at Home for Liver Health

Bodyweight strength training is a highly effective and accessible form of exercise that can be done at home with no special equipment needed. Bodyweight training not only improves strength and fitness but also provides benefits for your liver in a few ways:

Improved Metabolism: Strength training helps improve your metabolic rate, which supports the liver in processing fats and sugars more effectively. An increased metabolic rate may also reduce the risk of fatty liver disease.
Increased Circulation: Exercise promotes better circulation, which can enhance the livers’ ability to filter blood and improve the breakdown of sugars.
Weight Management: Maintaining a healthy weight or losing weight through bodyweight exercises can help reduce your risk for steatotic (fatty) liver disease and inflammation. Here are some effective bodyweight exercises you can do at home. Please make sure to consult with your medical provider before starting any new exercise routine. When starting out, aim to do two sets of 5. As you progress, you will want to aim for two or three sets of 10.
- Push-ups: Targets chest, shoulders, triceps and core muscles. To modify: You can do wall pushups or knee pushups.
- Squats: Engages the quadriceps, hamstrings, glutes and core. To modify: Use a chair behind you and practice sitting and standing without your hands.
- Planks: Strengthens the core, shoulders and back. To modify: Use a wall (similar to wall push-ups) and progress to a countertop and even a couch or bed as you build strength.
- Lunges: Focuses on the thighs, glutes and calves. To modify: Use a table or countertop (something sturdy) to hold onto for balance support or use sitting squats instead.
- Wall Sit: Engages quadriceps, hamstrings, glutes, calves and core. To modify: Don’t go to a complete 90-degree angle. Just stop where you feel safe.

When you finish, make sure to cool down by doing some gentle stretching, focusing on the body areas you exercised.

The information on this website is for general informational purposes only and does not constitute medical advice. Before beginning any new exercise routine, please consult with your healthcare provider to ensure the activities are suitable for your individual health condition and fitness level.

Family Fitness Fun

Activity doesn’t have to be boring and it’s just as important for kids as it is for adults. The CDC recommends a minimum of 60 minutes per day for children aged 6 – 17. Getting kids involved in movement activities not only enhances their physical well-being but also fosters positive habits that last a lifetime. Let's review some ways to get moving along with kids:

Make it Fun: Incorporate games, challenges, and playful activities into your family fitness routine. Consider activities like scavenger hunts, relay races, or backyard obstacle courses. If you do not have a backyard or a safe outside space, consider having a dance party with your kids indoors, a scavenger hunt with their favorite toys, play hide-and-seek inside or go to a local community center. The key is to keep it enjoyable and engaging for kids of all ages.
Lead by Example: Children often mirror the behavior of their parents. Show enthusiasm for physical activity and make it a priority in your own life. When kids see you enjoying exercise, they're more likely to join in and develop a positive attitude towards fitness.
Variety is Key: Mix up your family fitness activities to keep things exciting. Rotate between different sports, outdoor adventures, and indoor workouts. This not only prevents boredom but also engages children in a wide range of physical activities, helping them discover what they enjoy most.
Embrace Outdoor Adventures: Explore nature together through hiking, biking, or camping trips. Outdoor activities not only promote physical fitness but also provide opportunities for family bonding and appreciation of the natural world.
Make it Social: Invite other families to join in on your fitness adventures. Organize group activities like park picnics, sports tournaments, or community walks. Socializing while being active enhances the experience and creates lasting memories for everyone involved.

By making family fitness fun, varied, and inclusive, you can instill a lifelong love for physical activity in your children. Through shared experiences and positive reinforcement, you'll not only promote their health and well-being but also create cherished memories that will last a lifetime. So, lace up those sneakers, gather the family, and embark on a journey to a healthier, happier life together!

Breathing Exercises and Meditation for Stress Reduction

Stress can have a negative impact not just on our overall health but on our liver as well. Some common ways that individuals cope with stress are by drinking alcohol, smoking, reducing activity levels and emotional eating, all of which can be contributors to liver disease.

However, with time, practicing breathing exercises and meditation can become a great way to help calm down your body and mind, while replacing other unwanted habits.

Breathing for Liver Health

Most often, stressful moments are challenging to predict, which is why learning exercises you can do on-the-go is key.

Box Breathing is one of the simplest techniques to remember. It is called box breathing because you can envision a square shape, to keep you on track, while you’re doing it:
1. Take a long breath in through your nose, counting to 4 slowly.
2. Hold your breath for 4 seconds. Try not to exhale any air during this period.
3. Slowly start to exhale through your mouth for 4 seconds.
4. Repeat several times until you start feeling re-centered.
  - * Hint: Place one hand on your chest and one on your belly button to feel your breath.
The 4-7-8 technique is another great on-the-go exercise and similar to Box Breathing. This is great for those periods of higher levels of stress and even great to practice as you fall asleep, too.
1. Take a long breath in through your nose, counting to 4 slowly.
2. Hold your breath for 7 seconds. Try not to exhale any air during this period.
3. Slowly start to exhale through your mouth for 8 seconds.
  - * Hint: Place one hand on your chest and one on your belly button to feel your breath.

Liver Loving Meditation

Meditation can take longer to learn than breathing but it is another valuable way to reduce stress. There are great, free, guided meditations that you can access online but learning to meditate on your own can be equally important.

Find a comfortable place to sit: The quieter the better; even practicing first thing in the morning or before bed is great.
Start from the bottom: notice what your legs are doing. Are they crossed? Out in front of you? Find a way that you are most comfortable.
Straighten your midsection: Straighten up as much as you can but try to stay relaxed. Allow your spine’s natural curve to rest.
Work your way up: Notice how your arms are feeling. Are your shoulders by your ears? Make sure to relax and rest the palms of your hands in a way that feels natural.
Close your eyes: Let your neck hang naturally and relax your eyes as you start to focus on your breathing.
Feel your breath: Focus inward on your breathing. Pay attention to the rise and fall of your belly and chest. You can breathe through your nose or your mouth for this.
Notice your attention span: Start in short sessions. Notice when your mind starts to wander away from your breathing. It’s ok if your first few attempts only last a minute or two. It takes time to build up the ability to keep your mind on “low.”
Keep at it: Consistency is key when practicing meditation. It can take time to slow your mind. As you notice your mind beginning to wonder, bring it back to your breath and check in with your body. Make sure you’re still relaxed and sitting comfortably.
Finishing up: When you’ve found that you’re feeling more re-centered and relaxed, slowly start opening your eyes; noticing any sounds or movement around you. Squeeze your hands and legs to wake everything back up before going back to your day.

Maximizing Well-being: Self-Care & Stress Reduction

Self-care is a holistic way to nurture your physical, emotional and mental health. This often requires a focus on time management and prioritizing tasks that support your own wellbeing.

Self-Care: Prioritize activities like regular movement, quality sleep, and moments of relaxation to reduce stress and foster a sense of balance in your life. These steps can boost energy levels, improve your immune system and contribute positively to your overall well-being.

Time Mastery: Efficiently managing your time is crucial for productivity and stress reduction. Set clear priorities, establish boundaries, and utilize effective time management techniques to ensure you have dedicated time for self-care amidst your busy schedule. Remember, self-care doesn’t have to be lengthy. Even carving out a few minutes a day is important.

Incorporating Wellness: Make self-care a non-negotiable part of your routine. Schedule regular workouts, practice mindfulness or meditation daily, set boundaries to protect your time, and delegate tasks when necessary. Remember, investing time in yourself isn't selfish; it's essential for your overall well-being.

Here are a few ideas to get you started:

Deep Breathing: Practice breathing in through your nose and slowly exhaling through your mouth. Repeat several times to calm your mind and body.
Stretch Break: Stand up and reach your arms overhead, reaching towards the sky then stretch right and left. Put your arms down and roll your shoulders backwards and forwards to gently release tension.
Connect with Nature: Take a brief walk and just connect with the nature that is around you. If there isn’t nature nearby, try envisioning what a nice walk through nature would look, sound and feel like.
Words of Affirmation: Speak to yourself in the same way you would speak to a friend. Be encouraged by the things you have accomplished today, regardless of how big or small.
Get Creative: Find an outlet to express your creative side and be able to embrace an old hobby or create a new one. This can include both indoor and outdoor activities such as joining a walking group or even simple origami at home.

By prioritizing self-care and mastering your time, you empower yourself to lead a more balanced, fulfilling life. Take proactive steps to incorporate wellness practices into your daily routine, and witness the transformative impact on your health, happiness, and productivity.

CDC Movement Guidelines

Your liver works tirelessly to keep you healthy. Support its vital functions and reduce your risk of liver disease with these CDC-endorsed cardio guidelines:

150 Minutes of Moderate Aerobic Activity: Dedicate at least 150 minutes each week to moderate-intensity aerobic exercise. Walking, cycling, or swimming can help maintain a healthy weight, improve liver health, cardiovascular and metabolic health, and more.

75 minutes of Vigorous Aerobic Activity: Prefer shorter, more intense exercise? Just 75 minutes of vigorous-intensity aerobic exercise weekly, like running, dancing or intense cardio can provide the same great health benefits.

Strength Training: Incorporate muscle-strengthening exercises into your routine on two or more days per week. Building lean muscle mass can support your metabolism, strength, and endurance.

Flexibility and Balance: Enhance your overall wellness with flexibility and balance exercises. Yoga, Pilates or stretching routines can improve circulation, balance, and range of motion, all of which support health too!

Click here for more information about Physical Activity Guidelines from the CDC

Movement and Mindfulness