Does physical exercise help fight acid reflux?

Acid reflux discomfort is more common than we think. Know what type of physical activity is recommended to combat it and which one we should avoid.

Last update: October 30, 2021

The burning sensation in the throat and an upset stomach are ailments that cause discomfort to carry out any activity of daily life. In general, what we suffer in this case is heartburn. Fortunately, some changes in certain habits and physical exercise can help improve acid reflux.

Acid reflux is the return of stomach contents into the esophagus. Sometimes this causes a sore or burning sensation behind the breastbone. Because the esophagus does not have a protective lining like the stomach does, the refluxing contents cause discomfort and injury.

To improve this condition, physical exercise must be accompanied by a balanced diet, good hydration and other healthy habits. Otherwise, the training could aggravate the picture, instead of improving it.

What are the benefits of physical exercise to control gastric reflux?

Moderate or low-impact physical activity helps us improve health. These are some of the benefits of proper training.

Promotes weight loss

Being overweight is one of the main causes of acid reflux.. Performing physical activity and staying in shape is essential to reduce the volume of body fat. It is also necessary to consult a nutritionist to accompany a proper diet.

Helps fight stress

Training allows us to focus our attention on the exercises. This helps us clear negative thoughts that can lead us to unhealthy behaviors. Smoking or eating too much are examples of this.

Also, stress is a risk factor for gastritis. If we have this disorder, the greater amount of acid in the stomach will tend to go up the esophagus.

Gastritis can be triggered by stress. Any activity that reduces anxiety will help control the condition.

Benefits anxiety control

As in the previous case, the exercise routine works as a distraction factor in the face of negative emotions. Decreasing stress and anxiety is key to eliminating acid reflux.

Risks of exercising with gastric reflux

Not all types of physical exercise are healthy when it comes to fighting acid reflux. Overexertion in training can have unintended consequences. Remember that an inappropriate routine of activities aggravates the discomfort, even causing an exacerbation of gastroesophageal reflux.

Ideally, start with low intensity exercises. Once the discomfort has disappeared, we can intensify the work. However, we must be attentive to what type of activities we should carry out so as not to take greater risks.

Heartburn can cause burning sensations in the chest, pain, regurgitation of liquids or food, and swallowing difficulties. For this reason, it is important to consult with trainers who adapt the routines to the particular requirements.

What exercises should be avoided?

Very strenuous physical activity is not recommended. Exercises with a lot of movement or those that require certain postures, such as lying down, can aggravate this disorder.

The following activities are not recommended if we suffer from this discomfort:

  • Run or do running.
  • Riding a bicycle with high intensity.
  • Weightlifting.
  • Abs and spinals.
  • Up and down stairs.
Walking up and down stairs is a good invigorating exercise, but it could exacerbate a GERD situation.

Recommended exercises to combat acid reflux

Low intensity aerobic activity is the most recommended to carry out in our training routine if we want to combat reflux. First of all, it helps us burn fat. Consequently, to lose weight and reduce reflux.

Some of these activities are the following:

  • Walk or jog
  • To swim.
  • Riding moderately or with a stationary bike.
  • Yoga: not only helps to calm gastritis, but also has an effect on constipation and inflammatory bowel diseases.
  • Pilates.

Fight backflow for a better quality of life

Reducing or eliminating acid reflux and enjoying better health through physical exercise is possible. However, we must do it conscientiously, taking into account all the factors to make a change in life.

Losing weight or staying in good shape is essential. To do this, we must carry out an adequate diet, choose an exercise routine according to our possibilities, be consistent and improve daily habits. It is always better to consult professionals who can help us achieve the goal.

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