Does Exercise Help Acid Reflux?

If you're living with regular acid reflux or gastroesophageal reflux disease (GERD), you may worry that physical activity will trigger heartburn — that uncomfortable burning sensation in the middle of your chest. Other common symptoms of acid reflux include nausea, difficulty swallowing, and belching. 

Some people might have mild symptoms that don’t interfere with their fitness routine. But others may have more frequent or severe symptoms. In those cases, the discomfort might be enough to make you want to skip your workouts altogether. But you don’t have to.

Regular exercise can actually help manage acid reflux. But you'll need to be mindful of the exercises you choose. You may also need to modify your workout routine. With a few strategies and patience, you can find a way to stay active while minimizing your acid reflux symptoms.

How can regular exercise help acid reflux? 

Regular exercise can help manage acid reflux in two key ways.

Stress reduction 

Chronic or long-term stress can affect your digestive system in several ways. For example, when you're stressed, the muscle that normally keeps stomach acid from backing up into your esophagus may not work as well as it should. This muscle is called the lower esophageal sphincter, or LES for short. 

Stress can also change the digestive process and make your stomach produce more acid than usual. All of these changes can lead to acid reflux symptoms. 

Exercise is an effective way to manage stress. Physical activity releases endorphins. These natural "feel good" chemicals help you feel more relaxed and less stressed. 

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A review of studies examined the link between physical activity and GERD risk. Researchers found that very active people had a lower chance of developing GERD. This was especially true among older adults and those who smoked.

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What is the best kind of exercise for people with acid reflux?

Low-impact exercise is best for people with acid reflux. These movements can help you stay active without worsening symptoms. Here are a few exercise options if you have acid reflux.

• Walking: A daily walk is a great way to exercise without worsening your acid reflux. Walking is gentle, easy on your body, and doesn't generally require any special equipment. 

• Biking: Riding a bicycle is another low-impact exercise that can help you stay active. A leisurely indoor or outdoor bike ride can give you a good workout without putting too much stress on your digestive system.

• Yoga: Some yoga poses can help you manage stress and improve digestion, both of which are beneficial for acid reflux. Look for yoga exercises that focus on gentle stretching and relaxation techniques. But avoid yoga poses that involve lying flat on your back. This position can make it easier for stomach acid to flow into the esophagus. You’ll also want to avoid inversions, or poses that put the heart above the head. These postures –– such as downward dog, plow pose, or headstands –– can also worsen acid reflux. 

• Light strength training: You can still benefit from strength training if you have acid reflux. But choose lighter weights and do more repetitions instead of lifting heavy weights. This approach can help you build muscle and improve your overall fitness without putting too much pressure on your stomach, which can trigger acid reflux symptoms.

Can exercise cause or worsen acid reflux? 

Yes, some types of physical activity may make acid reflux worse. High-impact exercises that involve a lot of bouncing, jumping, or jostling can cause stomach acid to travel into the esophagus. Similarly, workouts that increase pressure on your belly or involve lying flat on your back or going upside down can allow stomach acid to flow back into the esophagus. 

Here are some examples of exercises that might trigger or worsen acid reflux symptoms:

• Running 

• Jogging

• High-intensity interval training (HIIT)

• Burpees

• Jumping jacks

• Heavy weightlifting

• Bench presses

• Abdominal exercises, such as sit-ups and crunches

• Gymnastics

If you find that certain exercises make your acid reflux symptoms worse, try to avoid them. Alternatively, you can modify the movements to be gentler on your stomach. For example, instead of running, you could try walking.

How can you manage acid reflux when working out?

Acid reflux doesn't have to get in the way of your workout routine. While managing acid reflux requires some adjustments when exercising, the following tips can help you stay active comfortably.

• Time your meals. Avoid exercising immediately after a large meal. Allow 1 to 3 hours for your food to digest before engaging in physical activity. Depending on the size of your meal, you may need to wait longer. Exercising too soon can increase abdominal pressure and trigger acid reflux.

• Choose the right foods. If you need a light snack before exercise, opt for easily digestible options like a banana. Fiber-rich foods like oatmeal are also a good option. Avoid heavy, fatty, or spicy foods that may exacerbate reflux.

• Stay hydrated. You may already know the benefits of staying well-hydrated while exercising. The same goes for exercising with acid reflux. However, it’s important to sip on water throughout your workout. Avoid gulping large amounts of water at once, as this can overfill the stomach and potentially cause reflux.

• Wear appropriate clothing. Wear loose-fitting workout clothes that don't put pressure on your midsection. Tight waistbands or belts can squeeze your stomach and push acid into your esophagus.

• Keep it low impact. High-impact exercises like running or jumping rope can trigger or worsen acid reflux. Consider low-impact exercises that are gentler on the digestive system, bones, and joints. Examples include walking, leisurely bike rides, or yoga. These activities give you a good workout without putting excess stress on your stomach.

• Track your symptoms. Everyone's experience with acid reflux is different. Pay attention to how your body feels during and after exercise. Keep a log of your meals, workouts, and any acid reflux symptoms. Over time, you may start to notice connections between specific activities and your symptoms. If certain exercises consistently cause acid reflux symptoms, try modifying or avoiding them.

• Talk to your gastroenterologist. If acid reflux continues to interfere with your ability to exercise, talk to a healthcare professional. They can help you develop a plan to manage your symptoms while maintaining an active lifestyle.

Why trust our experts?

Written by:

Maggie Aime, MSN, RN

Maggie Aime, MSN, RN, brings health topics to life for readers at any stage of life. With over 25 years in healthcare and a passion for education, she creates content that informs, inspires, and empowers.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Christina Palmer, MD

Christina Palmer, MD, is a board-certified family physician with a focus on chronic care management, women’s health, and mental health. She’s the co-author of the book, “Open Heart: When Open-Heart Surgery Becomes Your Best Option”.

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