Does Exercise Help Acid Reflux?

How Many Exercises Per Workout

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The American College of Gastroenterology suggests that those with a higher body weight lose pounds to improve their GERD. Extra weight in your midsection puts pressure on your stomach. This can cause acid from the stomach, to travel up the food pipe or esophagus causing heartburn, and other GERD-related symptoms.

Regular exercise may help you maintain a weight that is healthy and reduce the pressure on your stomach.

Stress Reduction

Stress can affect your digestive system in a number of ways. When you are stressed, for example, the muscle that normally prevents stomach acid from backing into your esophagus might not function as well as it would. This muscle is known as the lower esophageal sphincter (LES).

Stress can also alter digestion and cause your stomach to produce more acid. These changes can cause acid reflux symptoms.

Exercise is a great way to manage stress. Endorphins are released when you exercise. These “feel-good” chemicals can help you relax and reduce stress.

A study review looked at the relationship between physical activity, GERD, and risk. Researchers found that people who are very active have a lower risk of developing GERD. This was particularly true for older adults who smoke.

What Are the Best Exercises for Acid Reflux Sufferers?

Acid reflux sufferers should opt for low-impact exercises. You can stay active with these movements without aggravating symptoms. If you suffer from acid reflux, here are some exercises that can help.

  • Walking – A daily stroll can be a great exercise to help reduce acid reflux. Walking is easy on the body and does not require special equipment.
  • Cycling: Riding a bicycle can be a low-impact activity that will help you to stay active. You can get a great workout by taking a leisurely bike ride indoors or outdoors. This will not put too much strain on your digestive system.
  • Yoga: Some Title Yoga poses can improve digestion and help manage stress. Yoga exercises that emphasize relaxation and gentle stretching are best. Avoid yoga poses where you are lying on your back. This can allow stomach acid to more easily flow into the esophagus. Avoid inversions or poses where the heart is above the head. These poses — like downward dog, the plow position, or headstands – can worsen acid reflux.
  • Strength training: If you suffer from acid reflux, you can still benefit from strength training. Choose lighter weights, and perform more repetitions rather than lifting heavy weights. This method can help you improve your fitness and build muscle without putting pressure on your stomach.

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Training Exercise

Exercises That Improve Breathing Can Be Helpful

Breathing exercises will also help to manage acid reflux. The way you breathe may not seem related to exercise but it can have a significant impact on your digestion.

Researchers discovered that breathing exercises could strengthen the LES. You deep breathe using your diaphragm. According to the study, breathing exercises can help tighten your diaphragm. The LES can then work more effectively to keep stomach acid in the right place.

It’s best not to exercise after eating. Allow your body between 1 and 3 hours for the food to be digested. This will reduce the risk of acid indigestion when you exercise.

Exercise Can Cause Acid Reflux or Make It Worse

Some types of physical exercise can make acid reflux worse. Exercises with high impact, such as bouncing or jumping, can cause stomach acids to enter the esophagus. Exercises that put pressure on the belly, or require you to lie flat on your stomach or go upside down may also cause stomach acid backflow into your esophagus.

Some exercises that can trigger or worsen acid retching symptoms include:

  • Running
  • Jogging
  • High intensity interval training (HIIT),
  • Burpees
  • Jumping jacks
  • Heavy weightlifting
  • Bench presses
  • Exercises for the abdominal muscles, including crunches
  • Gymnastics

Avoid certain exercises if you notice that they aggravate your symptoms of acid reflux. Alternately, you can modify your movements to be gentler for your stomach. Instead of running, try walking.

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How Do You Prevent Acid Reflux After Exercising?

Exercise doesn’t need to be a problem because of acid reflux. Although managing acid reflux may require some adjustments to your exercise routine, these tips will help you remain active.

  • Eat at regular intervals. Do not exercise immediately after eating a heavy meal. Allow your food to digest for 1 to 3 hours before you engage in any physical activity. You may need to wait longer depending on how large your meal is. Exercise too soon after eating can cause acid reflux and increase abdominal pressure.
  • Select the right foods. A banana is a good option for a snack that’s easy to digest. Foods rich in fiber, such as oatmeal, are another good choice. Avoid spicy, heavy or fatty foods, which may worsen reflux.
  • Stay well hydrated. While exercising, you may know that staying well hydrated is beneficial. Exercise with acid reflux is no different. It’s still important to drink water during your workout. Avoid drinking large quantities of water all at once. This can cause the stomach to overfill and possibly cause reflux.
  • Wear the right clothing. Choose loose-fitting clothes for your workouts that won’t press on your midsection. Tight belts and waistbands can cause your stomach to be squeezed, causing acid to enter your esophagus.
  • Exercises with high impact, such as running and jumping rope, can worsen or trigger acid reflux. Low-impact exercises are better for the joints, bones, and digestive system. Walking, bike rides, or yoga are all examples. These activities will give you an excellent workout without stressing your stomach.
  • Tracking your symptoms Acid reflux affects everyone differently. Be aware of how you feel during and after exercising. Keep track of your diet, exercise, and acid reflux symptoms. You may notice over time that certain activities are associated with your symptoms. Try modifying or avoiding certain exercises if they consistently trigger acid reflux symptoms.
  • Speak to your gastroenterologist if acid reflux is preventing you from exercising. You can work with them to develop a plan that will help you manage your symptoms and maintain an active lifestyle.

Bottom line

With the right strategies, it is possible to manage acid reflux and exercise. Walking, cycling, and yoga, which are low-impact exercises, are excellent choices. You can stay active while reducing your symptoms. High-impact exercises, such as running or jumping jacks and some abdominal exercises, can aggravate acid reflux.

You may need to be patient and make some adjustments. You can still enjoy regular exercise and not let acid reflux stop you. A healthcare professional can help you find a workout that is acid reflux friendly if you are still having difficulty managing your symptoms.

Contact Apex Performance Today!

At Apex Performance Gym, they believe that “the best results come from individualized programming tailored to each athlete’s needs.” That means they take into account your goals and lifestyle when creating custom workout plans designed just for you. They also offer one-on-one coaching sessions with their experienced trainers who can help guide you through every step of your journey towards better health and wellness. 

In addition to personalized programs, Apex Performance Gym has all the equipment necessary for strength training and conditioning as well as cardio machines like treadmills, ellipticals, bikes etc., so there is something available no matter what type of exercise routine you prefer or are trying out for the first time! Plus their staff is always on hand if any questions arise during your workouts – making sure everyone feels comfortable while pushing themselves physically at this great gym space! 

Aside from providing excellent physical services such as personal training or group classes (for those who prefer working out with others), they also have nutrition counseling available which can be incredibly beneficial when it comes to maintaining healthy habits long term – something many gyms don’t provide access to easily! This makes them stand apart from other establishments because not only do they care about helping people reach their fitness goals but also ensuring sustainable success over time by teaching proper nutrition practices alongside traditional exercises routines – giving customers more bang for buck without having to go elsewhere get specialized advice on dieting/meal planning etc.

All these features combined make it easy why so many people choose Apex Performance Gym over other options in Tampa: Its convenient location coupled with its comprehensive approach towards physical activity & health make it an ideal place for anyone wanting to achieve peak performance levels both mentally & physically! Members can take advantage of personal training in Tampa, one-on-one training, small group classes, and specialized courses for a wide variety of athletics, youth sports training, and nutritional guidance! Check out what others are saying about Apex and its trainers and contact us today to get started on your fitness journey!

Contact us now to get scheduled for your free trial!

In a Hurry? Call us at 586-453-9846