While exercising can help you reduce the symptoms of gastroesophageal reflux, it can also cause the same symptoms you are trying to avoid. You don't have to stop working out if heartburn is a problem when you exercise, but you will need to make a few adjustments to your fitness routine to prevent GERD symptoms.
Identification
GERD, or gastroesophageal reflux disease, is the name for a condition that occurs when the contents of your stomach back up into your esophagus. The esophagus is the tube that connects your mouth to your stomach. When stomach contents and acids flow back into your esophagus, heartburn, chest pain, sore throat and hoarseness can occur.
Cause
A sphincter muscle at the bottom of the esophagus closes after food travels from the mouth to the stomach. After food enters the stomach, digestive acids in the stomach begin to break down and digest the food. The esophageal sphincter may be weak or may not close completely if you have GERD. When stomach acid flows back into the esophagus, it irritates the lining of the esophagus, resulting in the burning sensation you feel in your chest. Exercises that put pressure on the stomach or that must be done while you are lying on your back can cause stomach contents and acids to back up. Exercises such as sit-ups, leg lifts and abdominal crunches can worsen GERD, according to the American Gastroenterological Association.
GERD-Inducing Exercises
Aerobics and running can trigger GERD symptoms because these activities tend to jar the stomach. Weightlifting can also cause problems, due to the increased pressure placed on the abdominal area in some weightlifting exercises. Kimberly L. Collins and other researchers discovered that weightlifters experience the most heartburn and reflux, followed by runners and cyclists. The study, entitled "Esophageal Reflux in Conditioned Runners, Cyclists and Weightlifters" was published in the May 2003 edition of the "Medicine and Science in Sports and Exercise" journal.
Safe Exercises
You can still get a full workout without performing exercises that trigger GERD symptoms. FitDay suggests riding a stationary bicycle instead of running or trying yoga or pilates in place of aerobics. If you enjoy weightlifting, performing exercises in a standing position can help eliminate heartburn. Not matter what sport or form of exercise you choose, it is best to avoid exercises that require you to lie down or place your upper body in a downward position.
Considerations
Allowing your food to fully digest before exercising can help reduce exercise-induced GERD. Wait at least two hours after eating before exercising. Choosing foods that are less likely to irritate your stomach is a good idea if you plan to exercise. Avoid spicy or fatty foods, vinegar, onions, coffee, tomatoes, mint, citrus juices or fruits and carbonated and caffeinated beverages. Eating smaller meals throughout the day, rather than three large meals, can also help decrease GERD symptoms related to exercise.
