What If Exercise Makes My Reflux Worse?
If you are living with acid reflux, you may see worsening symptoms following your exercise routine. Instead of completely abandoning exercise altogether, find the right exercise that does not worsen your reflux symptoms.
Exercises that are high impact such as pavement running and aerobic exercises with a lot of motion that may disturb stomach content should be avoided. Replace high impact running with an elliptical machine or a stationary bike to accomplish a full cardio workout with the unwanted side effects. Try to avoid exercises that require you to lay down flat, like bench weight lifting or certain yoga poses, which allow acid to creep out of the stomach. Being aware of what exercises worsen your symptoms will help you to make changes to your workout routine to help improve reflux symptoms.
It is also important to stay hydrated leading up to a workout to avoid reflux symptoms. Often people will chug large amounts of water during workouts which worsens symptoms, but staying hydrated throughout the day will help reduce the desire to down a bottle of water mid-workout. Try timing your pre-workout snack so that your stomach won’t be full at the time of your workout.
Making these little changes to your routine can help reduce your reflux symptoms while still allowing you to work out and achieve your exercise goals.