To those who suffer from chronic acid reflux, life can seem like a long list of do's and don'ts. While the exact causes of gastroesophogeal reflux disease, or GERD, are unknown, a variety of lifestyle factors, such as diet, exercise and stress levels, play an important role in managing this condition. Exercise can alleviate or worsen acid reflux symptoms. What matters is the type and duration of the exercise.
What is GERD?
GERD is a condition in which the lower esophageal sphincter, a muscle that sits between the stomach and esophagus, fails to close properly. When the muscle doesn't close all the way, stomach acid leaks backward into the esophagus, causing heartburn and pain. If untreated, GERD can cause ulcers or inflammation of the esophagus, as well as stomach ulcers or internal bleeding.
Risk Factors
Pregnancy, obesity and smoking can increase the risk of GERD, and alcohol may be a
factor. Certain medications such as birth control, antidepressants and anti-anxiety medications can trigger acid reflux. Spicy and fatty foods can cause or worsen heartburn, and dairy products, citrus fruits and caffeine also may produce symptoms. Excess weight also is a risk factor, so exercising regularly can help lower body fat and reduce symptoms.
Bending, stooping, or lying down can increase symptoms, however, which may limit the types of exercise acid reflux sufferers can perform.
“Bad” Exercise
What matters when choosing an exercise routine is the “agitation factor,” or how much jostling bodily organs receive during the workout. Aerobic exercises such as running, kickboxing or calisthenics can cause stomach acid to slosh around, increasing the likelihood that it will come back up the esophagus. People who engage in strenuous exercise also gulp more air than those who engage in less stressful exercises; this puts more pressure on the sphincter and increases the risk of reflux. An elevated heart rate also may be a factor: an increase in heart rate increases blood flow to the stomach and intestines, slowing the rate of digestion and increasing the chances of reflux.
“Good” Exercise
Not all exercise is harmful, however. Studies have shown that short bouts of moderate exercise a few times a week can reduce the risk of GERD. The key is to focus on low-impact exercises that don't involve a lot of up-and-down motion, such as walking, swimming, low-intensity jogging or weightlifting. Also, avoid eating for at least two hours before exercising and don't consume sports drinks, which often are high in carbohydrates and can cause the digestive system to work harder. Sports such as golf and bowling also may help reduce GERD symptoms, as well as yoga, although some yoga positions actually may increase the risk of reflux. Not all exercise routines have the same effect on everyone; it
may take some trial-and-error before you find a routine that works for you.
