Since MASLD doesn’t have any early symptoms, it’s easy to brush it off as no big deal, but its effects can be detrimental. Without treatment, it can cause more serious liver diseases. According to the American Liver Foundation, an estimated 25% of adults in the US have MASLD, and instances of it are on the rise.
Related: Tips for a Healthy Liver: What Experts Recommend for Optimal Liver Function
There’s one simple habit both doctors say can help lower the risk of MASLD, and it’s something especially people who sit all day can benefit from.
Most people spend the majority of their time sitting. Many people are tied to their computer all day for work, and even after work, it can feel more enticing to relax on the couch than to do something active. But all that sitting has a price. According to scientific research, physical inactivity is a core independent driver of MASLD.
“Walking after a meal can help prevent blood sugar from rising too high. When you walk, your muscles use some of the sugar from your bloodstream for energy, which helps lower the amount of sugar your liver needs to handle after eating. By helping the body manage blood sugar more effectively, regular walks after meals can reduce fat buildup in the liver and improve the body's response to insulin, a hormone that helps control blood sugar levels,” Dr. Tejedor tells Parade.
Dr. Mitroo points to scientific research showing that walking alone—even without dietary intervention—significantly decreases liver fat. “Walking also supports liver health by producing various peptides that decrease inflammation in the liver,” she adds.
In addition to decreasing inflammation and reducing fat buildup in the liver, Dr. Mitroo says that walking also restores the intestinal barrier function disrupted by diets with ultra-processed foods. This helps rebalance the gut microbiota composition. “It’s really important since we know that gut dysbiosis activates inflammatory pathways that drive MASLD progression,” she explains.
Other Health Benefits of Walking After Meals
Taking a short, post-meal walk isn’t just good for your liver; it benefits the whole body. According to Dr. Tejedor, even a walk as short as 10 minutes is enough to lower blood sugar levels, a benefit that has a positive domino effect throughout the body.
Balanced blood sugar also supports mental health. Once you start taking a short walk after eating, you’ll likely find that your energy remains more stable throughout the day and you’re in a better mood. This is because blood sugar crashes can lead to fatigue and irritability.
While going on a short walk after eating is a great way to reduce your risk of MASLD, other habits can also help. In terms of diet, Dr. Mitroo says that the Mediterranean diet is a great eating plan to follow for lowering the risk of many chronic conditions, including MASLD. This eating plan emphasizes eating a wide range of fruits, vegetables, plant-based proteins, seafood and olive oil while minimizing ultra-processed foods and red meat.
She adds that it’s especially important to be mindful of your sugar intake, explaining, “An important thing for people to understand is that sugar is what causes MASLD, not fat."
“Alcohol can worsen liver damage in people with MASLD. Research suggests that even moderate amounts of alcohol may increase the risk of liver disease progression. For this reason, experts recommend limiting alcohol intake if you have MASLD. People with more advanced liver scarring should avoid alcohol altogether,” Dr. Tejedor says.
Reducing your risk of MASLD doesn’t come down to one specific habit; what your overall diet and lifestyle look like matters more. But committing to going on a 10-minute walk after each meal is a great first step to take toward supporting your health. It’s something your whole body will benefit from.
Related: This Is the Best Breakfast for Liver Health, According to a Hepatologist
Sources
Fatty liver disease (MASLD). Mayo Clinic.Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD). Cleveland Clinic.Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD). American Liver Foundation. Dr. Pradnya Mitroo, MD, gastroenterologist and a managing partner at Fresno Digestive Health.The American Diabetes Association Announces a Statement on Liver Disease in Diabetes. American Diabetes Association.Koliaki, C., Dalamaga, M., Kakounis, K., et al. (2025). Metabolically Healthy Obesity and Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD): Navigating the Controversies in Disease Development and Progression. Current Obesity Reports. 14(1):46.Dr. Marta Trejor Bravo, MBBS, PhD, MSc, hepatologist at University of Iowa Health Care.Sheikh, M. Y., Younus, M. F., Shergill, A., et al. (2025). Diet and Lifestyle Interventions in Metabolic Dysfunction-Associated Fatty Liver Disease: A Comprehensive Review. International Journal of Molecular Sciences. 26(19):9625. John Baker, C., Martinez-Huenchullan, S. F., D’Souza, M., et al. (2021). Effect of exercise on hepatic steatosis: Are benefits seen without dietary intervention? A systematic review and meta-analysis. Journal of Diabetes. 13(1):63-77.Engeroff, T., Groneberg, D. A. and Wilke, J. (2023). After Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects with Patients with Impaired Glucose Intolerance. Sports Medicine. 53(4):849-869.Breymeyer, K. L., Lampe, J. W., McGregor, B. A., et al. (2017). Subjective Mood and Energy Levels of Healthy Weight and Overweight/Obese Healthy Adults on High-and Low-Glycemic Load Experimental Diets. Appetite. doi: 10.1016/j.appet.2016.08.008.Hijikata, Y. and Yamada, S. (2011). Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal. International Journal of General Medicine. doi: 10.2147/IJGM.S18837. Marti-Aguado, D., Luis Calleja, J., Vilar-Gomez, E., et al. (2024). Low-to-moderate alcohol consumption is associated with increased fibrosis in individuals with metabolic dysfunction-associated steatotic liver disease. Journal of Hepatology. 81(6):930-940.Hence then, the article about if you sit all day this is the one habit a hepatologist wants you to have was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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