The Relationship Between Acid Reflux and Exercise: What You Need to Know

Acid reflux and exercise often seem like an unlikely pair, right? After all, exercise is supposed to be great for our overall health, but can it trigger or worsen acid reflux symptoms? In this article, we’ll dive into how exercise and acid reflux interact, what types of exercise might help or hurt, and provide practical tips for managing acid reflux while staying active.

If you’ve ever felt that uncomfortable burning sensation in your chest after a workout, you’re not alone. Many people with acid reflux or gastroesophageal reflux disease (GERD) experience a flare-up after exercise. But can physical activity actually make it worse, or is it possible to exercise without triggering reflux symptoms? Let’s break it down and figure out what works best for you.

Understanding Acid Reflux and Exercise

Before we get into how exercise affects acid reflux, let’s first do a quick refresher on what acid reflux is. Essentially, it’s when stomach acid moves up into your esophagus, causing a burning feeling in your chest. This is often called heartburn, and if it happens frequently, it’s diagnosed as GERD (Gastroesophageal Reflux Disease).

When you exercise, your body goes into overdrive—your heart rate increases, your blood flow shifts, and your digestive system is in a bit of a standby mode as your body prioritizes muscles and energy. For people with acid reflux, this shift can trigger symptoms if certain factors come into play. Some exercises may increase intra-abdominal pressure, making stomach acid more likely to flow upwards, while others might be gentler on the system.

Can Exercise Trigger Acid Reflux?

The short answer? Yes, it can. But that doesn’t mean exercise is out of the question if you’re prone to acid reflux. Some forms of exercise can actually help improve digestion, strengthen muscles around the stomach, and reduce overall reflux symptoms. However, other types of exercise might do the opposite, especially if they’re high-intensity or involve bending over too much. Let’s dig deeper.

How Does Exercise Affect Acid Reflux?

In many cases, it’s not so much whether you exercise, but how you exercise that impacts acid reflux symptoms. The type, intensity, and even the timing of your workout can play a role in whether you’ll experience reflux symptoms. Let’s take a look at how different types of exercise can affect your digestive system:

High-Intensity Workouts

Intense exercises—like running, cycling, or heavy lifting—can put a lot of pressure on your abdomen. This increased pressure can cause stomach acid to move upwards into the esophagus, leading to acid reflux. You might notice heartburn or discomfort after a vigorous session, especially if your meal timing wasn’t optimal or if you’re prone to reflux in general.

Exercise That Involves Bending Over

Yoga, Pilates, or other exercises that require bending or inversion might also aggravate acid reflux. Positions like downward dog, plow pose, or any move that involves tilting your torso downward can create pressure on the stomach. This pressure may trigger reflux symptoms, especially if you’ve recently eaten.

Low-Impact Exercises

On the flip side, low-impact exercises like walking, swimming, or gentle cycling tend to be easier on the stomach. These exercises help promote better digestion without putting too much pressure on your abdomen. Plus, they can help reduce stress—another trigger for acid reflux.

Strength Training

When done with proper form, strength training exercises like weight lifting or bodyweight exercises are generally safe for those with acid reflux. However, heavy lifting (especially if you’re holding your breath during exertion) may cause temporary spikes in intra-abdominal pressure, potentially leading to reflux symptoms.

Tips for Exercising With Acid Reflux

Now that we’ve covered how different types of exercise can impact reflux, let’s talk about how to stay active without triggering heartburn or discomfort. Here are some tips to help you manage acid reflux while working out:

1. Don’t Exercise Right After Eating

One of the easiest ways to avoid triggering reflux is by waiting at least 1-2 hours after eating before you start your workout. Exercising on a full stomach can increase the chances of acid moving up your esophagus, so give your body some time to digest before you get moving.

2. Choose Low-Impact Exercises

If you know that high-impact workouts or exercises involving a lot of bending tend to trigger reflux, opt for gentler activities. Walking, swimming, and cycling are excellent choices for getting your body moving without putting extra strain on your digestive system.

3. Stay Hydrated

Drinking water throughout your workout can help keep your digestive system functioning smoothly. Just be careful not to drink large amounts of water right before or during a workout, as this can increase pressure on your stomach and make reflux worse.

4. Wear Comfortable Clothing

Believe it or not, your workout clothes can have an impact on your reflux symptoms. Tight clothing around the waist can create extra pressure on your stomach, increasing the chances of acid reflux. Opt for looser-fitting clothing that allows your stomach to expand comfortably.

5. Focus on Breathing Techniques

During exercise, it’s important to focus on controlled breathing, especially in activities like strength training or yoga. Holding your breath or pushing too hard can increase abdominal pressure and trigger acid reflux symptoms. Instead, try to exhale as you exert effort and inhale as you relax.

6. Consider an Exercise Buddy

Sometimes, it helps to have a friend or workout partner who knows your limits. Having someone to remind you to pace yourself and avoid exercises that trigger reflux can make your workouts more enjoyable and less stressful on your body.

Conclusion

While acid reflux and exercise might seem like an odd combination, it’s completely possible to stay active without exacerbating your symptoms. By choosing the right types of exercise, timing your workouts appropriately, and using a few simple strategies, you can enjoy an active lifestyle without letting acid reflux hold you back.

Appendices

References

1. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). (2023). Gastroesophageal Reflux Disease. Read Article
2. American College of Gastroenterology (ACG). (2024). Acid Reflux and GERD: Understanding the Basics. Read Article
3. Smith, A., & Patel, R. (2022). Exercise and Digestive Health: Finding the Balance. Journal of Gastrointestinal Health, 35(1), 50-56. Read Article

FAQs

1. Can exercise worsen acid reflux? Certain high-impact exercises, especially those that involve bending or heavy lifting, can increase pressure on your stomach and trigger reflux. However, low-impact exercises like walking and swimming are typically safe.
2. How long should I wait to exercise after eating? It’s best to wait at least 1-2 hours after eating before engaging in physical activity to avoid triggering reflux symptoms.
3. Are there specific exercises that help reduce acid reflux? Low-impact exercises such as walking, swimming, and gentle cycling can improve digestion and help alleviate symptoms of acid reflux.

Disclaimer: The information provided in this article is for general educational purposes only and is not a substitute for medical advice. If you have any concerns about acid reflux or exercise, please consult with a healthcare professional.