Exercise may not be able to treat acid reflux completely, but it can help soothe the symptoms. Not all exercises are suitable for acid reflux. Exercises that require you to lie down flat can worsen the situation. Rather, moderate and low-impact exercise can be beneficial for both prevention and flares of acid reflux Contained in the guide are types of simple exercises for acid reflux.
The main symptom of acid reflux is heartburn, a burning sensation in the chest, usually after eating or lying down. Other symptoms may include regurgitation (the feeling of acid or food coming back into the throat or mouth), a sour or bitter taste, difficulty swallowing, coughing, hoarseness, and a sense of a lump in the throat.
7 Simple Exercises For Acid Reflux
Here are some simple exercises that help alleviate acid reflux and improve your digestive system.
Walking briskly is a gentle activity that helps to aid digestion and prevent acid reflux symptoms. Waking helps put your body in slow motion, which increases the metabolism rate and aids the fast digestion of food.
2. Light jogging
When you jog, you burn calories and lose weight, which can alleviate symptoms associated with acid reflux, such as heartburn and regurgitation. Furthermore, exercise helps regulate digestion by reducing stress levels, which can also help prevent acid reflux.
However, the jogging has to be light and as low impact as possible.
3. Deep breathing
Deep breathing exercises like diaphragmatic or belly breathing can help relax the body, reduce stress, calm the nerves, and alleviate acid reflux symptoms. This is best done sitting or squatting.
4. Core strengthening exercises
Strengthening your core muscles can help maintain proper posture and support your digestive system. Exercises like planks, pelvic tilts, or bridges are simple and beneficial for acid reflux.
5. Stationary biking
Engaging in low-impact cardiovascular exercises like stationary biking can promote healthy digestion and weight management, which help reduce the occurrence of acid reflux. A 2013 study has shown that weight management is one of the significant steps toward being free of acid reflux.
6. Stress reduction exercises
Stress can worsen acid reflux symptoms. Activities like meditation, mindfulness, or gentle stretching can help relax the body and reduce stress.
Swimming is one of the simple exercises for acid reflux that involves all your body’s muscles. Swimming helps to calm your body, helps shed some weight, and relieves some symptoms associated with acid reflux.
8. Elliptical machine workout
Elliptical machines can give you a great calorie-burning workout with less impact on joints compared to running, which can be beneficial for those with acid reflux
To ensure that your simple exercises for acid reflux are effective, follow the stated guidelines.
Exercise Guidelines For Acid Reflux
Here are some tips to help manage acid reflux symptoms while exercising:
- Avoid exercising immediately after eating. Allow at least 2-3 hours for digestion before engaging in physical activity. Exercising on a full stomach can increase the risk of acid reflux.
- Opt for low-impact exercises and activities that are less likely to put excessive pressure on the abdomen and increase the risk of acid reflux. Examples include walking, cycling, swimming, and using an elliptical machine. These exercises are generally gentler on the body and can help promote healthy digestion.
- Avoid exercises that compress the abdomen or pressure the lower esophageal sphincter (LES). This includes heavy weightlifting, sit-ups, or exercises involving intense abdominal contractions.
- Opt for loose-fitting, comfortable clothing that doesn’t constrict the abdomen.
- Proper hydration is essential for overall health, including digestion. Drinking enough water throughout the day can help promote healthy digestion and reduce the risk of acid reflux.
- Stress can worsen acid reflux symptoms. Incorporate stress management techniques into your exercises.
Ensure you understand the exercise guidelines before starting any exercise for acid reflux. This will help to ensure you get optimum results when exercising.
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