If you suffer from acid reflux, the good news is that regular movement will help prevent or even alleviate this problem. However, some types of exercise can be responsible for the occurrence of GERD or make it worse. Which exercises do you resort to, and what about those that you should exclude?

According to gastroenterologist Anjali Moon, of Lenox Hill Hospital in New York City, “Regular physical activity is key to lowering GERD, as it helps increase muscle mass and lower body fat. In addition, exercise provides countless health benefits, including reducing the risk of cancer, improving heart health, supporting immune performance, and most importantly, enhancing mood, which is considered essential in this area, since GERD can negatively affect mental health, and specifically cause anxiety. and depression.”

Moon revealed that “moderate to low-intensity exercise is the best way to treat and prevent GERD. It allows you to raise your heart rate to gain the benefits of cardio without stimulating symptoms. It includes walking, easy jogging, yoga, Pilates, cycling, swimming, hiking, and Tai Chi….

Moon stressed that “any exercise whose movements are gentle is considered the best, especially walking, which is one of the most important means of continuing the movement without exacerbating the symptoms of GERD.”

However, she called for caution when introducing yoga and Pilates to the lifestyle, as they contain many types of postures that create more pressure on the abdomen, which increases the amount of acid returned. If you’re crunching or creating abdominal cramps, that could lead to an episode of GERD.”

In addition to avoiding such positions, Moon said, “It is best to avoid high-impact movements that involve jumping and running, since they often trigger GERD. The same applies to strength training exercises with heavier weights. All of these things are related to creating pressure on the stomach. During an episode of GERD, the lower esophageal sphincter, which acts as a barrier between the esophagus and stomach, opens and allows stomach acid to go up into the esophagus, causing GERD symptoms. Exercises that raise intestinal pressure, such as high-intensity sports, jogging, lifting heavy weights, and the so-called “abdominal crunches”, may trigger heartburn.

Moon pointed out that “there are a range of other ways to reduce GERD, including avoiding exercise within 2 or 3 hours of eating, eating slowly, maintaining hydration, avoiding foods that stimulate GERD such as fried foods and fast and hot foods, and wearing loose and comfortable clothes instead of tight ones. that puts pressure on the stomach. It is also important to avoid lying down, not only after eating but also during exercise. This means that you should avoid weight training that involves lying on a bench or doing yoga and Pilates exercises that involve lying on a rug to do different movements.”