Dr. Wendi LeBrett, a double-board-certified gastroenterologist in California, recommends 30 minutes of brisk daily walking as the most effective exercise to reverse metabolic dysfunction–associated fatty liver (MASLD), formerly known as NAFLD. Moderate aerobic activity boosts metabolism, improves insulin sensitivity, and promotes liver detoxification, forming the core of therapeutic lifestyle modifications.

Current guidelines from the Asian Pacific Association for the Study of the Liver suggest engaging in 150–240 minutes of moderate-to-vigorous aerobic exercise each week—including walking, cycling, or jogging—to reduce liver fat by up to 30%, regardless of weight loss. A meta-analysis of 551 individuals showed that aerobic activity is 3.5 times more likely than standard care to achieve clinically meaningful decline in MRI-measured liver fat.

Experts also emphasize the importance of combining aerobic work with resistance training. Even light weight lifting or bodyweight exercises help decrease liver fat and inflammation, plus improve muscle mass and metabolic health.

Beyond exercise, Dr. LeBrett stresses a supportive lifestyle: a fibre-rich, low-processed-food diet, hydration, stress control through sleep or meditation, and regular medical check-ups (LFTs, ultrasounds) are vital for reversal and monitoring of fatty liver.

With consistent daily walking, supplementary strength work, healthy eating, and check-ups, MASLD can be slowed or even reversed—offering hope to millions worldwide.