Many people with acid reflux and GERD are apprehensive about exercising because they fear that symptoms like chest pain, nausea, or heartburn will return. This concern is natural, especially for those who experience discomfort during physical activity.
In fact, exercise has always played a vital role in maintaining overall health. Physical activity can help control weight, boost metabolism, and reduce the risk of various chronic diseases.
It is important to understand the types of exercise that are safe and appropriate for acid reflux sufferers so that they can still get the benefits without causing a relapse.
Can People with Acid Reflux and GERD Exercise?
Gastric acid and Gastroesophageal Reflux Disease (GERD) is a condition where stomach acid flows up into the esophagus and causes a burning sensation in the chest (heartburn), a sour taste in the mouth, and even nausea.
The good news is that physical activity remains safe for people with acid reflux and GERD. Regular exercise can help reduce symptoms of acid reflux and GERD, especially if done at the right intensity and not excessively.
However, it is important to choose a type of exercise that does not put excessive pressure on the stomach and cause acid reflux.
Types of Light Exercise That Are Safe for Acid Reflux and GERD Sufferers
Here are some types of exercise that are safe and comfortable for people with stomach acid and GERD:
1. Walking
Walking is a safe and easy option because it doesn't put excessive pressure on the stomach. This activity actually helps calm the digestive process and prevent gas buildup. Regularly doing it for 30 minutes can also help maintain a healthy weight, thus playing a key role in reducing the risk of acid reflux and GERD flare-ups.
2. Yoga with Light Movements
Yoga is known to help relax the body and mind, thereby reducing stress, which is a contributing factor to increased stomach acid. However, it's important to choose gentle movements and avoid inversions or positions that put pressure on the stomach. Yoga with gentle movements that focus on breathing techniques and gentle stretching will provide optimal benefits without triggering reflux.
3. Leisurely Cycling
Cycling at a light to moderate intensity can improve heart health without significantly increasing intra-abdominal pressure (pressure inside the stomach). Maintaining an upright posture while riding also helps prevent stomach acid reflux into the esophagus. Just make sure you don't hunch over too much to stay comfortable.
4. Swimming
Swimming is a sport that uses most of the body's muscles. The regular, rhythmic movements create relatively minimal pressure on the abdomen. Furthermore, swimming helps increase lung capacity and maintain overall fitness without causing symptoms of acid reflux and GERD.
5. Stretching
Stretching helps increase muscle flexibility while providing a relaxing effect. Gentle stretching exercises don't put pressure on the abdomen, so they can be safely done at any time, including during warm-ups and cool-downs. This activity also helps reduce physical stress, which can worsen symptoms of acid reflux and GERD.
6. Light Pilates
Pilates can strengthen core muscles, improve posture, and reduce pressure on the digestive organs. Those with acid reflux and GERD should choose gentle, controlled movements and avoid exercises that put too much pressure on the abdomen. With proper technique, Pilates can be a safe and beneficial exercise.
Types of Sports to Avoid
Some types of exercise can actually trigger increased stomach acid and GERD, including:
- Long Distance Running or High Intensity Exercise
High-intensity exercise, such as sprinting or long-distance running, can increase pressure on the stomach and cause repetitive vibrations that push stomach acid up into the esophagus. Furthermore, physical exhaustion can worsen symptoms like nausea or heartburn.
- Sit-ups or crunches that press the stomach
This movement directly compresses the abdominal area and increases intra-abdominal pressure. As a result, the valve between the stomach and esophagus opens more easily, leading to increased stomach acid production. Therefore, this type of abdominal exercise should be avoided or replaced with safer alternatives.
- Lifting Heavy Loads
Lifting heavy objects without proper technique can significantly increase pressure in the abdominal cavity. This can lead to acid reflux, especially if done after eating or without adequate rest.
- HIIT (High-Intensity Interval Training) workout with lots of jumps
HIIT, or High-Intensity Interval Training, involves fast, high-intensity movements like jumping, sprinting, and burpees. This combination of high-intensity movements can lead to increased stomach acid and GERD, especially in people who are sensitive to drastic changes in body pressure.
- Exercising in a bent or upside down position for too long
Movements that involve prolonged bending or inverted positions (such as handstands in yoga) can cause stomach acid to flow more easily into the esophagus due to gravity. This can worsen symptoms of acid reflux and GERD and should be avoided.
Safe Exercise Tips for Acid Reflux and GERD Sufferers
To stay comfortable while exercising regularly, pay attention to the following exercise tips:
- Start with a warm-up to prepare the body.
- Choose light to moderate intensity.
- Use clothes that are not too tight in the stomach area.
- Pay attention to your body position to keep it upright and stable.
- Stop activity if symptoms such as chest pain, dizziness, or nausea appear.
How to Manage Your Diet Before & After Exercise
Diet plays a major role in preventing acid reflux and GERD flare-ups during exercise. Here are some things to consider:
- Avoid exercising immediately after eating.
- Give a gap of about 2–3 hours after a large meal.
- Choose a light snack before exercise (e.g., non-acidic fruit or bread).
- Avoid trigger foods such as spicy, fatty, chocolate, and caffeine.
After exercise, choose foods that are easy to digest and do not trigger excess acid production.
When Should You Consult a Doctor?
People with acid reflux and gastroesophageal reflux disease (GERD) should consult a doctor immediately if their symptoms become more frequent or worsen, despite maintaining a healthy diet and exercising regularly. Symptoms such as heartburn, pain that interferes with daily activities, and a sour feeling in the throat can be signs of poorly controlled acid reflux and GERD.
By consulting an internist, you can receive a proper diagnosis and treatment, ranging from lifestyle changes and medication to more specialized examinations if needed. Timely and appropriate treatment not only helps reduce symptoms but also prevents more serious complications later on.
Article written by Dr. Sandy Perkasa, Sp.PD (Internal Medicine Specialist, EMC Alam Sutera & Grha Kedoya Hospital).