Smart tips for exercising with acid reflux

You want to be physically active but your acid reflux or heartburn sometimes prevents you from doing so.  It doesn’t take much movement before symptoms worsen making you feel absolutely miserable killing any motivation to exercise you had to begin with.  In fact, many studies have found bouts of vigorous exercise stir up acid in the stomach causing it to backflow up into the esophagus.  Those who work out and have acid reflux can have up to three times more stomach acid in the esophagus than those who don’t.   The burning pain and irritation will not be conducive to working up a sweat. 

What can one do when wanting to maintain a fitness regimen but acid reflux seems to get in the way?  First, always check with your doctor on the safety of exercising with acid reflux.  Otherwise, here are several tips to consider that might help make exercise a little easier with acid reflux:

·      Be smart about what kind of activity you choose

Sorry, but jogging, jumping jacks, or contact sports are probably not going to be the type of exercise you will want or feel like doing with acid reflux.  All that vigorous movement will simply splash more acid from the stomach back up into the esophagus.  Choose instead, less vigorous, calming ways of being active such as yoga, walking, swimming, or biking.

·      Be smart about reaching a healthy body weight

The higher your body mass index (BMI) is the greater the risk of developing acid reflux symptoms during a workout.  To lose weight, it does require increased movement but turn to lower-intensity activities such as walking to lessen the risk of acid reflux symptoms.

·      Be smart about waiting to exercise after eating

The last thing you want to do with acid reflux is go out and exercise right after a meal. If you combine having just eaten a large meal with vigorous exercise, disaster will happen.  Acid productions increases and before you know it, the bitter, burning pain will have traveled upwards leaving you with an icky taste in your mouth.

It is best to avoid acid reflux by waiting for about three hours before exercising.  If you have to have a snack before a workout, make it small and choose something like a granola bar, or a piece of fruit instead of a full course meal.

·      Be smart by drinking more water

Always drink more water to help relieve and reduce acid reflux.  Water will naturally cleanse the esophagus and may even help relieve symptoms if they do arise. 

·      Be smart by taking notes

To determine how different workouts and medications for acid reflux are affecting you, record the activities you do and how you felt during the activity.  This can help you keep track of what works and what doesn’t.

·      Be smart by sticking with a fitness routine that works

Once you’ve found what workout you can do without aggravating acid reflux, stick to it.  Keeping oneself fit can help prevent or at least lessen the annoyance of acid reflux. If you gain weight due to not keeping physically fit, then symptoms can come roaring back.  Consistent physical activity is necessary to optimal health.