{"id":628352,"date":"2024-06-12T09:30:34","date_gmt":"2024-06-12T13:30:34","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=628352"},"modified":"2026-03-10T16:07:12","modified_gmt":"2026-03-10T20:07:12","slug":"does-exercise-help-acid-reflux","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/does-exercise-help-acid-reflux\/","title":{"rendered":"Does exercise help acid reflux?"},"content":{"rendered":"

Acid reflux is a burning sensation that rises from your stomach to your throat, leaving a sour and bitter taste in your mouth. Acid reflux occurs when the lower esophageal sphincter (LES), a muscular valve at the lower end of your esophagus, relaxes at the wrong time, says <\/span>G.S. Ramesh, MD<\/span>, a board-certified gastroenterologist at Digestive Health Associates in Houston, Texas. Often, this happens when<\/span> you lie down after a meal or indulge in spicy or fatty foods. <\/span>This allows stomach acid to enter your esophagus. <\/span>Gastroesophageal reflux disease (GERD)<\/span><\/a> is a severe form of acid reflux in which chronic stomach acid backflow causes cumulative inflammation and damage to the esophagus.<\/span><\/p>\n

While lifestyle changes and medications are common ways to manage these conditions, exercise can also help reduce acid reflux symptoms. The type of exercise you do matters. You\u2019ll want to stick to gentle movements because intense exercise, like sprinting or vigorous cycling, can make symptoms of acid reflux worse.<\/span><\/p>\n

Can exercise help acid reflux?<\/span><\/h2>\n

\u201cExercise can reduce the risk of many medical conditions, including acid reflux,\u201d says <\/span>Supriya Rao, MD<\/span>, a quadruple board-certified physician in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine at Northeast Endoscopy Center in Lowell, Massachusetts. Exercise helps improve digestion and helps with weight loss, both of which help reduce the risk of acid reflux.<\/span><\/p>\n

A <\/span>study<\/span><\/a> published in the <\/span>World Journal of Gastroenterology<\/span><\/i> examined the effects of exercise on GERD symptoms in overweight individuals. The results revealed that an intermediate frequency of exercise significantly reduced the severity and frequency of acid reflux episodes in obese people but had no significant effect in non-obese people.<\/span><\/p>\n

Exercise also has a preventive impact on GERD. A<\/span> systematic review and meta-analysis<\/span><\/a> published in the <\/span>Journal of Sport and Health Science<\/span><\/i> found that regular, moderate-intensity exercise (150 minutes per week) decreased the risk of GERD, especially in smokers and older adults.\u00a0<\/span><\/p>\n

However, it\u2019s i<\/span>mportant to consider the <\/span>type<\/span><\/a> of exercise<\/span>. The best option is a low-impact movement that keeps you upright, while high-intensity exercises can do more harm than good, says Dr. Ramesh<\/a>.<\/span><\/p>\n

RELATED: <\/b>The best diet for acid reflux<\/b><\/a><\/p>\n

Which exercises help with acid reflux?<\/span><\/h2>\n

Moderate and low-impact exercises may be particularly beneficial for alleviating symptoms of acid reflux, says Dr. Ramesh. That\u2019s because they promote gentle movement and keep you upright.<\/span><\/p>\n

1. Walking<\/span><\/h3>\n

Walking is likely the best (and most underrated) exercise form. According to <\/span>research<\/span><\/a>, walking is a low-impact exercise that can stimulate digestion and prevent acid reflux. \u201cWalking is low impact; anyone can do it anytime, and it can be extremely beneficial\u2014especially if you walk after meals,\u201d says Dr. Rao<\/a>.<\/span><\/p>\n

2. Belly breathing<\/span><\/h3>\n

\u201cDiaphragmatic breathing, or belly breathing, involves fully engaging the stomach, abdominal muscles, and diaphragm when breathing,\u201d says Dr. Rao. It creates a gentle massaging action felt by internal organs like the intestines and stomach, which can help calm the digestive tract. \u201cDeep breathing can also improve the function of the lower esophageal sphincter,\u201d she adds.<\/span><\/p>\n

3. Light jogging<\/span><\/h3>\n

Light jogging can also be beneficial for people living with acid reflux. Jogging helps to increase the production of <\/span>saliva<\/span><\/a>, which can help <\/span>neutralize<\/span><\/a> stomach acid. Additionally, the rhythmic motion of jogging can aid in digestion by increasing <\/span>gastric motility<\/span><\/a>. The key is to stick to light jogging that doesn\u2019t jostle your stomach contents and not to do it right after eating.<\/span><\/p>\n

4. Swimming<\/span><\/h3>\n

Swimming is a great low-impact choice, says Dr. Rao. It can strengthen your diaphragm, reducing your risk of acid reflux. Since being overweight is a risk factor for GERD, regularly engaging in activities like swimming is a great way to manage your weight, which helps you avoid reflux in the first place, says <\/span>Pratima Dibba, MD<\/span><\/a>, a board-certified gastroenterologist at Medical Offices of Manhattan in New York.<\/span><\/p>\n

5. Upright biking<\/span><\/h3>\n

Dr. Ramesh says cycling is another low-impact exercise that promotes digestion and minimizes acid reflux. It can help improve cardiovascular health, support a healthy weight, and keep the digestive system functioning optimally. What\u2019s more, the upright posture while biking helps keep the stomach in the correct position, preventing acid from flowing back into the esophagus.<\/span><\/p>\n

6. Yoga and Pilates<\/span><\/h3>\n

Yoga<\/span><\/a> and Pilates can help reduce stress and promote a healthy digestive system, alleviating acid reflux symptoms. Pilates can also help with core strength and posture. \u201cPoor posture can be associated with a weakened sphincter, which can increase chances of having an episode of acid reflux,\u201d says Dr. Rao. Avoid inverted poses that place your stomach above the esophagus, which can worsen symptoms, advises <\/span>Larry Miller, MD<\/span><\/a>, a dual board-certified gastroenterologist and internist at Denver Digestive Health Specialists in Colorado.<\/span><\/p>\n

RELATED: <\/b>What causes acid reflux chest pain?<\/b><\/a><\/p>\n

Exercises to avoid with acid reflux<\/span><\/h2>\n

While <\/span>exercise can be beneficial for managing acid reflux<\/span><\/a>, certain types of exercise should be avoided to minimize symptoms, says Dr. Miller. A vigorous workout routine can cause stomach acid to leak into the esophagus, adds Dr. Ramesh.<\/span><\/p>\n

\u201cSome factors that may increase gastroesophageal reflux (GERD) in athletes include decreased gastrointestinal blood flow, changes in hormone secretion, changes in the motor function of the esophagus and ventricle, the constrained body position during exercise, and increased movement,\u201d Dr. Ramesh explains.<\/span><\/p>\n

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