Acid Reflux and Exercise: Staying Active Without Triggering Symptoms

Acid reflux can be a real buzzkill, especially when you’re trying to stay fit and active. But the good news is, with the right approach, exercise can support your digestive health and help manage acid reflux symptoms. Whether you’re a fan of yoga, cycling, running, or brisk walks, incorporating thoughtful physical activity into your routine can make a world of difference. Let’s dive into how exercise and acid reflux are connected, highlight some reflux-friendly activities and share tips to keep heartburn at bay while staying fit.

The connection between acid reflux and exercise

Regular exercise is a game-changer for your overall-health, including your digestive well-being. It can boost metabolism, promote gut health, and even help alleviate acid reflux symptoms.¹ However, finding the right balance is the most important part. For some, exercise might bring on an uncomfortable flare-up of acid reflux symptoms. Some forms of exercise—especially high-impact activities—can worsen acid reflux symptoms if done too soon after a meal or with the wrong technique.²Crunches? Heavy lifting? Running right after a big meal? Yep, those can be culprits. For some, these movements increase abdominal pressure, making it easier for stomach acid to sneak into your oesophagus and cause heartburn.⁵

If you’ve ever felt a bit off during a workout, don’t worry! You can figure out which moves to take it easy on and find a fitness routine that feels just right for you.

How exercise helps manage acid reflux

Exercise is a powerful tool for supporting your digestive health. Here’s how it can help with managing acid reflux:

Weight Management

Carrying extra weight around your midsection puts pressure on your stomach, which can lead to reflux symptoms. Regular physical activity helps you maintain a healthy weight and reduces that pressure.

Stress Relief

Stress is a common trigger for acid reflux, and exercise is one of the most effective ways to manage it. Activities like yoga, walking, or swimming can reduce stress hormones and promote relaxation, which benefits your digestive system.

Best exercises for acid reflux

Not all exercises are created equal when managing acid reflux. Opt for activities that are moderate in intensity and gentle on the stomach.

Low-impact, digestive-friendly activities

Walking: A brisk 30-minute walk after a meal can work wonders for your digestion without jarring your stomach.
Cycling: A relaxed bike ride is a fun way to stay active and support you
Swimming: This low-impact, full-body workout is gentle on your stomach and super refreshing.
Low-Impact Aerobics: Gentle cardio workouts keep your heart rate up without putting too much pressure on your abdomen.

Yoga for acid reflux

Yoga isn’t just about finding your zen; it’s also great for relaxing your body and supporting digestion. Some posts you can try are:

Cat-Cow Stretch: This gentle flow stretches your abdomen, promoting digestive comfort.
Seated Twist: Twisting poses can stimulate digestion and ease tension.
Child’s Pose: Restful and calming, this pose supports relaxation and stress relief.

These exercises not only help reduce reflux symptoms but also promote overall well-being by reducing stress—a known reflux trigger.
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Tips for working out with acid reflux

To make the most of your workouts without aggravating your symptoms, keep these tips in mind:

Time your meals:

Don’t dive into a workout right after eating. Give yourself at least two hours to digest before you break a sweat.

Stay hydrated

Drink water regularly, but don’t chug it all at once during your workout. Small sips are your friend.

Dress comfortably

Tight workout clothes might look good, but they’re not doing your stomach any favours. Go for looser options to reduce abdominal pressure.

Avoid caffeine before workouts

That pre-workout coffee might rev you up, but it can also ramp up stomach acid.³ Stick to water or herbal teas.

Choose low-impact activities

Skip the sprints and heavy lifting if they’re giving you grief. Focus on steady, moderate activities instead.

Mind your posture

Bending over or lying flat can make reflux worse^.4 Stay upright during your workouts to keep symptoms in check.

Balancing exercise and acid reflux for better digestive health

You don’t have to let acid reflux hold you back from staying active. With a little trial and error, you can figure out lifestyle changes and a routine that works for you. Start slow, pay attention to how your body reacts, and don’t be afraid to tweak your workouts along the way. So go ahead—lace up your sneakers, hit the yoga mat, or jump in the pool. With the right approach, you can crush your fitness goals and keep acid reflux in check. Life’s too short to let heartburn slow you down!

And remember, if your symptoms persist despite your best efforts, it’s time to check in with a healthcare provider. They can help you tailor an exercise plan that fits your lifestyle. Need quick relief? Grab some Chewy Quick-Eze to neutralise stomach acid and get back to feeling your best.

Frequently Asked Questions

What exercises are good for acid reflux?

Exercises like walking, yoga, and swimming are beneficial for acid reflux as they promote healthy gut movement, reduce stress, and aid digestion. Avoid high-impact exercises that may exacerbate symptoms.

What are the best exercises for acid reflux?

Exercises that are gentle and low impact, such as walking, cycling, swimming, or yoga, might feel more comfortable for people managing acid reflux symptoms. These activities can help you stay active without putting too much strain on your abdomen. It’s always a good idea to listen to your body and choose activities that feel right for you.

What activities should you avoid with acid reflux?

For those that may experience symptoms of acid reflux, it may be helpful to avoid activities that involve frequent bending, intense abdominal strain, or jarring motions. Examples include sit-ups, crunches, or running. These movements might contribute to discomfort in some individuals. Focusing on activities that keep your body upright and reduce pressure on the stomach, like walking or gentle yoga, may be a better option.⁵

Is it OK to exercise with reflux?

Yes, but it’s important to approach exercise with care if you tend to experience acid reflux symptoms such as heartburn or indigestion. Choosing the right time to exercise can make a difference—waiting at least a couple of hours after eating may help reduce the chance of discomfort. Staying hydrated and avoiding overly intense workouts can also help. If symptoms do occur, you might want to adjust your routine or consult a healthcare professional for tailored advice.

Can inactivity cause acid reflux?

A lack of movement or long periods of inactivity might contribute to factors associated with acid reflux symptoms, such as slowed digestion or weight changes. Although this may not apply to everyone, incorporating light physical activity, like walking or gentle stretching, into your daily routine could support your overall well-being. If you’re experiencing acid reflux frequently, consider speaking with a healthcare provider to explore potential causes and management options.

Can exercise make acid reflux worse?

Exercise may trigger acid reflux symptoms in some people, particularly if the activity involves high impact, intense movements, or positions that increase abdominal pressure. Activities like running, aerobics, or weightlifting could cause discomfort for those prone to acid reflux symptoms.⁵ On the other hand, lighter, low-impact exercises like walking or stretching are often more comfortable. It's helpful to pay attention to your body's responses and adjust your workout routine as needed.