Exercise can aggravate the symptoms of acid reflux, also called heartburn or gastroesophageal reflux disease, but you can adjust your exercise time to avoid intense activity soon after eating a meal. You can also change your exercise routine to limit or avoid exercises that are more likely than others to trigger acid reflux.
Effects
Acid reflux is a condition in which stomach acid flows backward into the esophagus, resulting in a painful burning sensation in the chest and throat, according to Reflux 1. Health Central reports that different types of exercise are more likely than others to trigger acid reflux. For example, running is more likely than cycling or weight lifting to induce acid reflux. The more vigorous the exercise, the more likely you are to experience acid reflux.
Time Frame
Health Central advises against exercising within three hours of eating a meal because it may aggravate your condition. At the very least, wait one hour after a meal to exercise, and eat smaller portions than normal for your pre-workout meal to avoid exercising on a full stomach. Avoid eating foods that contain large amounts of fat or protein before exercising. Limit your intake of chocolate, citrus fruits, onions, peppermint, spicy foods and foods that contain large amounts of caffeine or carbonation.
Exercises to Avoid
Exercises that put pressure on your abdomen, especially if you have a full stomach, can trigger an episode of acid reflux. Repetitive bouncing motions in exercises such as running or skipping rope can cause the contents of a full stomach to bounce against the lower esophageal sphincter, which is responsible for preventing the contents of the stomach from flowing backward into the esophagus, according to Reflux 1.
Hydration During Exercise
Drink water instead of a supplemental sports drink while you exercise. Health Central reports that acid reflux episodes last longer when you drink a supplemental sports drink than when you drink water during exercise. Water can also aid in digestion, according to Reflux 1.
Considerations
Consult a doctor before changing your exercise routine or diet if you suffer from chronic acid reflux. Health Central reports that a high body mass index, or BMI, makes you more likely to suffer from acid reflux regardless of the content of your diet or the exercises you perform.
