Body fat, especially in the abdominal area, puts pressure on the lower esophageal sphincter, the valve that separates the esophagus from the stomach. And when the valve fails to close properly, gastric acid can seep into the esophagus and can cause pain in the chest and throat. Chronic acid reflux and heartburn symptoms are known as gastroesophageal reflux disease (GERD).
One of the best ways to naturally treat heartburn is physical exercise. Even though there are not specific exercises that can completely relieve symptoms of GERD, there is a direct correlation between exercise-induced weight loss and reducing GERD. Physical activity does not have to be vigorous to burn body fat and prevent heartburn. In a study involving adults with acid reflux, those who took a post-dinner walk and delayed going to bed for at least three hours after eating had the fewest reflux symptoms overnight.
There are many other exercises you can try in addition to walking. Biking, swimming, hiking or ballroom dancing are good examples of low-impact activities that will help you achieve your desired result. You could also consider purchasing a treadmill or an elliptical machine that you can use in your home.
For the best possible results, try to adopt these exercise habits:
- Avoid eating within one or two hours before exercising.
- Stay hydrated throughout the day, but avoid energy drinks and sports drinks. Stick with water.
- Only perform exercises that keep you in the upright position. Exercises that cause you to bend over could trigger reflux.
- Find a workout partner. You are more likely to adhere to your exercise regime if you have accountability to someone.
- Switch up your activities to keep it fun!
Now, why are you still reading? It is time to get moving and kick heartburn to the curb. Get creative with your workouts and enjoy waving goodbye to those extra pounds — and to heartburn! If you have questions about what exercises are best suited for your age group and activity level, talk to your doctor.
Exercise and acid reflux
Acid reflux refers to the backward flow of stomach acid into the esophagus. When this happens, you may taste sour liquid in the back of your mouth. This backwash can irritate the lining of your esophagus and cause heartburn.
If you experience acid reflux infrequently, you likely won’t need to make any drastic lifestyle changes to relieve your symptoms. Taking over-the-counter (OTC) medications may be enough to soothe any discomfort.
If your symptoms are interfering with your daily life, you may have gastroesophageal reflux disease (GERD). You may need to make several lifestyle changes, as well as medication, to ease your symptoms. This may mean changing your workout routine.
Depending on your workout regimen, exercise can either help or hurt your acid reflux. It all depends on the type of exercise that you’re doing and how you take care of your body before and after your workout.
Maintaining a healthy weight is a good way to reduce or relieve acid reflux symptoms. If you’re carrying extra body weight, it can push against your stomach and affect your lower esophageal sphincter. This can make the symptoms of acid reflux worse.
According to a 2013 study , weight loss is often the first line of defense against acid reflux. You should exercise and also follow an acid reflux-friendly diet.
A healthy diet and exercise can relieve your symptoms and reduce the likelihood of any GERD-related complications. This approach can improve your overall health and increase your quality of life.
When it comes to acid reflux, exercise may be a double-edged sword. According to a 2006 study, intense exercise may make GERD worse.
Certain exercises can decrease blood flow to your gastrointestinal area. This can cause gastric fluids to pool, leading to inflammation and irritation. Restrictive body positions can also put pressure on your stomach and chest, which may trigger symptoms.
These movements include hanging upside down and bending for extended periods.
Gulping air during high-impact exercise may also relax the lower esophageal sphincter. This can force acid into the esophagus.
High-impact exercises that may cause heartburn include:
- running
- sprinting
- weightlifting
- gymnastics
- cycling
- jumping rope
- stair-climbing
Eating before a workout can also increase your risk of exercise-induced acid reflux. Some foods that may produce heartburn include:
- tomatoes and tomato-based foods
- citrus
- chocolate
- coffee
- fried foods
- fatty foods
- alcohol
- mint
- sodas
If you know you’ll be exercising, you should avoid eating foods that trigger your symptoms for two or three hours before your workout.
Losing weight is a priority if the extra weight is causing your acid reflux. Talk to your doctor or a nutritionist to come up with a healthy eating and exercise plan that won’t make your symptoms worse.
You can also reduce or relieve your symptoms by:
Your doctor may also recommend OTC or prescription medications. This includes:
You should speak with your doctor if lifestyle changes or medications aren’t relieving your symptoms of acid reflux. You should also contact your doctor immediately if you have:
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Exercise may help prevent or relieve the symptoms of acid reflux by helping you lose weight and supporting good digestion. However, some types of exercise may make your symptoms worse. Your best options may be low-impact exercises that keep you as upright as possible.
Low-impact options include:
- walking
- light jogging
- yoga
- stationary biking
- swimming
Not everyone experiences worsening acid reflux with high-impact exercise. Try low-impact exercises first and see how you feel. If you don’t experience heartburn or other symptoms, you can try a higher-impact workout. If you experience discomfort, you may need to stick to a low-impact regimen.
Low-impact exercise can still lead to weight loss if you’re consistent and eat a healthy diet. It may take you longer to lose weight, but you’ll hopefully have less reflux along the way.
Keep reading: Weight loss and acid reflux »