Exercising With GERD: 5 Things To Consider
Summer is well on its way, which means many are ready to hit the gym to perfect their “summer bods”! This year, it’s especially true as we’ve all been cooped up for so long! Though we should all remain cautious about returning to major germ-spreading zones, a great many of us probably want to lose some quarantine weight, too.
Unfortunately, whether you’re returning to the gym or starting a new regimen on your own, certain exercises can be a painful endeavor for patients with Gastroesophageal Reflux Disease (GERD). Let’s talk about why, and how you can work out safely.
What Causes GERD?
In short, GERD is caused by a weakened lower esophageal sphincter (LES), which in turn lets stomach acid (and sometimes other stomach contents) flow back up the esophagus. When this creates a painful, burning sensation in your chest, you have heartburn.
The lower esophageal sphincter can be weakened for a variety of reasons, but one of the primary factors is excess weight. So whether you’re looking to shed some pounds in the name of relieving your GERD symptoms, or simply looking to get in shape, make sure your chosen exercises aren’t actually making your heartburn worse.
Heartburn and Exercise
The premise of exercising is to get your body moving, and a weakened LES will protest quite loudly about that. If your lower esophageal sphincter is loose, any horizontal or high-impact exercises are going to cause sloshing and backflow. Another factor might be your exercise clothing. Many women wear tight-fitting undergarments and yoga pants while exercising which can lead to reflux as constrictive clothing is notorious for worsening acid reflux.
How To Stop Heartburn From Exercise
If you want to lessen your symptoms while exercising, start thinking about your clothing, what you are eating before exercising, and what kinds of exercises you’re doing.
Our Top Tips:
Wear loose-fitting clothing
Wait until after your workout to eat a filling meal
Choose low-impact exercises
As we all start to consider our exercise strategy for the coming summer months, the Tampa Bay Reflux Center has some GERD-friendly ways to get fit.
Exercises For GERD
To minimize your reflux symptoms so that you aren’t entirely put off from exercising once you’ve begun, you’ll want to choose low-impact exercises that won’t jar your stomach.
Swimming & Water Aerobics.
A great way to get some cardio is to hit the pool. Swimming and water aerobics are highly efficient exercises that help target your entire body for weight loss and toning.
Biking
Many GERD patients who enjoy exercising also tend to take up biking; not only is it an invigorating workout, it is still low impact and completely vertical. This means gravity won’t be helping your acid reflux along! (Just make sure not to bend over while cycling.)
Yoga
For those looking for a calmer pace that strengthens their core, we find yoga to be an extremely effective form of exercise for patients of GERD. Be sure to pick out a yoga routine that only employs non-horizontal poses, however, so that you don’t end up triggering your reflux. Poses you can try include the Warrior I, the Triangle, the Revolved Triangle, and the Reclining Bound Angle.
Walking
Going for a simple walk once a day is an easy-going way to stretch your legs and shed a few calories. Find a good podcast to listen or a walking buddy so that you always have something to look forward to along with the walk itself!
Light Weight Lifting
Build muscle without straining yourself. Alongside cardio, light weight lifting is great for toning the body. The best about this one is that it can be paired with several of the exercises listed above! For example, many water aerobics classes actually use light weights to help strengthen your arm muscles, and carrying some little weights while walking will increase the impact of your stroll.
Get Guidance For Your GERD
As you start exercising, pay attention to how your body responds. If you feel that a particular activity is causing your acid reflux to act up, think about how you can alter your positioning. When in doubt, know that you can always reach out to a GERD specialist here at the Tampa Bay Reflux Center; we’re here to help.