The Best Exercises to Beat Acid Reflux

08. 28. 2017

Exercising to eliminate heartburn can sometimes feel like an uphill battle. Losing weight is one of the most effective ways to alleviate acid reflux, but you may find that physical activity actually exacerbates your symptoms. Are your efforts in the gym really making a difference?

Experts agree that the overall benefits of exercise far outweigh the temporary discomfort, which means it’s important to stick with your fitness regimen. However, you may find that altering your current routine can drastically reduce your symptoms.

Try making these modifications to keep your exercise regimen heartburn-friendly:


Keep it low impact

Studies confirm that vigorous physical activity stirs up acid in the stomach and causes it to reflux into the esophagus (Source: Health Central). Avoid activities with jostling movements such as running, kickboxing or dance aerobics. Low-impact exercises like swimming, walking or cycling will be far easier on your digestive system.

Remain upright

Yoga and Pilates can be excellent forms of exercise for heartburn sufferers, but be sure to avoid inverted poses which can encourage stomach acid to spill into the esophagus. Ask your instructor for heartburn-friendly modifications to these poses.

Practice deep breathing

A small study involving 19 GERD patients found that four weeks of breathing exercises improved reflux symptoms for up to nine months. See a trainer or certified instructor for helpful breathing exercises you can perform in the gym or at home (Source: Everyday Health).

Finding an exercise routine to fit your personal needs may require some trial and error, so don’t let discouragement get the best of you. If your current regimen aggravates your digestive symptoms, cut yourself some slack and move on to something new. You just might discover a newfound passion that will improve your health and help you conquer heartburn!

Related articles:

Exercise-Induced Heartburn and What You Can Do about It
Three Exercises to Beat Stress and Digestive Problems

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