Can exercise help you combat
acid reflux and heartburn?

Many people who suffer from heartburn and acid reflux will, at some point or another, been told that exercise and weight loss is a great way to combat the symptoms.

However, vigorous exercise can sometimes act as a heartburn trigger – so how can you relieve the heartburn symptoms without exacerbating them at the same time?

Rennie takes a look at the best tips to stop heartburn and acid reflux from kicking in while you exercise…

Why does exercise help alleviate heartburn and acid reflux?

The benefits of exercise and weight loss are numerous and have been known for centuries.

However, one benefit that isn’t as widely known is how it can help stop symptoms of heartburn and acid reflux.

Losing weight and reducing your BMI helps your body to alleviate abdominal pressure, a major cause of reflux and heartburn, which is brought on by additional weight on the body.

Exercise tips

Although there is no set exercise to prevent the causes of heartburn and acid reflux, one way to help ease the symptoms is to lose weight and keep your heart as healthy as possible. The key to gaining a trimmer body without over aggravating your stomach and heart is to engage in low impact training.

If you enjoy cardio, cycling or a gentle run can help to raise your heart rate and effectively burn fat but not jar your body too much.

It could also be beneficial to use a stationary bike or a running machine to additionally avoid the impact from the pavement or the wobble from a bike.

Walking is a much advised option too. A brisk walk after a meal can massively aid digestion and reduce the symptoms of heartburn or acid reflux from presenting later in the evening.

Similarly, social activities such as dancing or Pilates are good choices to stretch out and exercise if you want a gentler way to beat the burn.

Common exercise mistakes

If you suffer from heartburn or acid reflux, it’s advised to avoid any exercise which requires you to lay flat or vigorously move around. These types of exercise can cause acid to rise up from the stomach and trigger heartburn.

Another common mistake when exercising is not breathing properly. It can be a good idea to undertake some coaching to ensure you are breathing correctly while you exercise and to establish some techniques so you can use breathing to bypass heartburn symptoms.

Drinking too much, too quickly will also have a negative impact on chronic acid reflux, although you should always drink enough to remain hydrated during exercise.

Additionally to this sports and energy drinks should also be avoided. The high sugar levels and added caffeine can worsen heartburn and cause acid reflux to occur.

However, if the symptoms do persist, then taking Rennie* can help alleviate the symptoms of indigestion and heartburn, so you can continue exercising.