Gastroesophageal Reflux Disease (GERD) is a common condition where stomach contents frequently flow back into the esophagus. This backward flow can cause symptoms like heartburn, a burning sensation in the chest, and regurgitation. When these symptoms occur regularly, it indicates GERD. This article explores how physical activity can influence GERD.
Understanding Exercise’s Impact on GERD
Exercise can influence GERD symptoms through several physiological mechanisms, both beneficially and negatively. A primary benefit is weight management; excess body weight, particularly around the midsection, puts increased pressure on the abdomen, which can force stomach acid back into the esophagus. Losing weight can significantly improve GERD symptoms by reducing this pressure.
Beyond weight, regular physical activity can also improve gut motility, which refers to the movement of food through the digestive tract. Efficient digestion and faster stomach emptying can reduce the likelihood of acid reflux episodes. Exercise is a known stress reducer, and stress can be a trigger for GERD symptoms in some individuals. Strengthening the diaphragm, a muscle that supports the lower esophageal sphincter, through specific breathing exercises, can also offer benefits. Conversely, certain types of exercise can temporarily worsen symptoms by increasing intra-abdominal pressure or jostling stomach contents.
Recommended Exercise Approaches
Engaging in low-impact aerobic activities is recommended for individuals with GERD. These movements do not significantly increase abdominal pressure or cause excessive jostling of stomach contents. Walking is an excellent choice, as it is gentle, requires no special equipment, and can be performed at a comfortable pace. Light jogging can also be beneficial, provided it is done cautiously and symptoms are monitored.
Swimming and cycling, particularly on a stationary or upright bike, are also suitable options. These activities offer a good cardiovascular workout without the jarring movements that can trigger reflux. Gentle forms of yoga and tai chi are often recommended due to their focus on controlled movements, stress reduction, and potential to improve digestion and diaphragm function.
Exercises to Approach with Caution
Certain exercises can exacerbate GERD symptoms and should be approached with caution or potentially avoided. High-impact activities, such as running, sprinting, jumping jacks, or jumping rope, can lead to increased jostling of stomach contents and elevate intra-abdominal pressure, potentially triggering reflux. Workouts that involve significant bending over or inversions, where the head is below the stomach, can also be problematic as they allow stomach acid to flow more easily into the esophagus. Examples include specific yoga poses, crunches, or toe-touching exercises.
Heavy weightlifting, especially exercises that strain the abdominal area or involve holding breath, can significantly increase intra-abdominal pressure and worsen symptoms. This includes movements like squats or abdominal presses.
Practical Considerations for Exercising with GERD
Timing exercise relative to meals is an important consideration for individuals with GERD. It is advisable to avoid exercising immediately after eating, allowing at least one to two hours for food to move through the stomach. This can help prevent stomach contents from refluxing during activity. Staying well-hydrated by drinking water throughout your workout can also aid digestion and help cleanse the esophagus if symptoms arise.
Wearing loose-fitting clothing, particularly around the waist, is recommended to prevent additional pressure on the abdomen, which can contribute to reflux. Maintaining proper posture during exercise, keeping the torso upright when possible, can also help mitigate symptoms. Listening to one’s body and adjusting the intensity or type of exercise based on how symptoms respond is important. If symptoms are severe or persistent, consulting a healthcare professional before starting or significantly changing an exercise regimen is a prudent step.