Staying active is an important part of a healthy lifestyle, but if you have gastroesophageal reflux disease (GERD), you may have noticed that certain workouts can lead to uncomfortable heartburn or other acid reflux symptoms. Understanding the connection between exercise and acid reflux can help you determine which physical activities support your fitness goals without triggering symptoms.
In this article, we’ll explore how exercise affects GERD and share recommendations for activities that can help you stay fit while reducing discomfort.
We understand how challenging it can be when acid reflux symptoms interfere with your daily life. Our board-certified gastroenterologists provide comprehensive care for acid reflux, GERD and other gastrointestinal issues to help you manage your condition and find relief. If you’re seeking support for digestive system concerns, we encourage you to request an appointment with us today.
Does Exercise Help Acid Reflux Symptoms?
Yes, exercise is beneficial for managing acid reflux. Here’s the connection:
Excess body weight places pressure on the stomach, contributing to acid reflux symptoms. Consistent physical activity helps support effective weight management, which can help reduce the frequency and severity of these symptoms.
Physical activity also provides additional benefits that support your digestive health:
- Exercise helps reduce stress, which is a trigger for acid reflux in some people.
- Physical activity boosts overall health and long-term wellness by improving cardiovascular function, energy levels and better sleep, factors that positively impact gut health.
How Can Exercise Trigger Acid Reflux?
To understand how exercise can trigger acid reflux, it’s helpful to understand what causes reflux to occur in the first place.
The lower esophageal sphincter (LES) is a ring of muscle at the bottom of your esophagus that acts as a valve between the esophagus and stomach. This muscle helps prevent stomach contents from moving into the esophagus. Acid reflux happens when this barrier relaxes, weakens or becomes overwhelmed.
Exercise may increase the risk of reflux symptoms due to:
- Increased abdominal pressure from higher intensity activities like running, jumping and heavy lifting, which can push stomach contents upward into the esophagus.
- Temporary relaxation of the LES during physical activity, which can make it easier for stomach acid to move into the esophagus.
- Repetitive body movement and bouncing motions associated with running, which can encourage stomach contents to move upward.
- Exercising too soon after eating. Working out when your stomach is still actively digesting food can increase the risk of heartburn and regurgitation. It’s best to wait at least 2-3 hours after a meal before exercising.
What Exercises Should You Avoid with Acid Reflux?
Though exercise can help alleviate acid reflux symptoms, it’s important to choose the right form of activity to minimize symptom flare-ups. In general, higher intensity exercise is more likely to trigger symptoms.
Exercises you should avoid include:
- High-impact cardio like running and sprinting, stair climbing and jumping rope
- Exercises that compress the abdomen, including certain core workouts, deep bending movements or exercises that involve extended forward folding
- Certain yoga poses such as headstands, shoulder stands and other intermediate or advanced yoga positions in which your head is below your stomach
- High-intensity interval training (HIIT)
- Heavy weightlifting
- Gymnastics
What Are Good Exercises to Try If You Have Acid Reflux?
Lower-impact activities are typically recommended if you have acid reflux.
Good exercises to try include:
- Walking
- Swimming
- Stationary cycling
- Gentle stretching
- Gentle strength training using lighter weights
- Yoga that does not include inverted positions or excessive bending
These exercises are effective because they offer the health benefits of exercise without subjecting your body to abdominal pressure or repetitive, jarring body movements.
Other tips that can help you exercise without triggering symptoms:
- Wait 2–3 hours after meals before exercising.
- Don’t eat large meals before workouts.
- Stay hydrated.
- Avoid foods that may trigger reflux before exercise. Triggers include fatty foods, caffeine, citrus, tomato products and alcohol.
- Choose lower-impact activities when you’re experiencing a symptom flare.
RMG Gastroenterology Provides Comprehensive Care for Acid Reflux, GERD and Other Gastrointestinal Issues
If acid reflux or GERD symptoms are interfering with your daily routine and impacting your quality of life, our board-certified gastroenterologists can help. We’ll identify the cause of your condition and develop a personalized treatment plan to help you manage your symptoms, find relief and live a more active life.
We’ve been providing the highest level of heartburn and GERD treatment in the Raleigh area for decades. We encourage you to request an appointment and take the next step toward better digestive health today.
