Best Exercises to Reduce Heartburn: A Comprehensive Guide

Heartburn can be a frustrating and uncomfortable condition, but with the right exercise routine, you can find relief and manage your symptoms effectively. This guide covers the best exercises that can help reduce heartburn, how to manage heartburn during your workouts, and how to modify your behavior to support overall digestive health.

Part 1: Choosing Heartburn-Friendly Exercises

Focus on Low-Impact Workouts

Vigorous exercises can exacerbate heartburn, so it's essential to choose low-impact activities that won't put unnecessary strain on your digestive system. For beginners, a brisk walk is a great starting point. Weight lifting, especially if you're bodybuilding, is not recommended for frequent heartburn sufferers. Instead, consider low-impact exercise machines or alternatives like walking or light jogging. Yoga or Pilates can also be beneficial, though poses that require reclining or bending at the waist should be avoided as they can disrupt the digestive system.

Walk Every Day to Keep Active

Regular physical activity is crucial for managing heartburn. Aim to incorporate walking into your daily routine. Start with short, brisk 5- or 10-minute walks per day, gradually increasing to 20 minutes. Walking after meals can be particularly helpful, as it promotes better digestion. If you're a beginner, combine several short walks throughout the day to reach your goal of 30 minutes of exercise.

Do Breathing Exercises to Strengthen Your Lower Esophageal Sphincter (LES)

Strengthening your diaphragm and LES through breathing exercises can significantly reduce heartburn. Diaphragmatic breathing involves placing one hand on your chest and the other on your abdomen, inhaling deeply to make your abdomen rise higher than your chest. Perform this exercise 2-3 times a day, aiming for at least 20 deep breaths each session. This conscious breathing activates your diaphragm and helps to relax your LES.

Plan to Exercise for a Half-Hour a Day

Maintaining a generally active lifestyle is key to controlling heartburn. However, if you're new to exercise, starting with a 30-minute routine might be too stressful. Instead, try to spread your exercise over the day. For example, take a 10-minute walk in the morning, another around lunchtime, and a third in the evening. Consider using a fitness app to track your progress and stay on track.

Consult Your Doctor

Before starting any exercise routine, consult with a healthcare professional, particularly if you have chronic heartburn. Your doctor can help recommend safe and effective exercises tailored to your specific needs, based on the causes of your heartburn. They can also provide guidance on other lifestyle changes and treatment options.

Part 2: Managing Heartburn During Your Workout

Wait Two Hours After a Meal to Exercise

To avoid heartburn during your workout, wait at least two hours after eating to exercise, allowing your food to digest properly. Eating a small snack about half an hour before exercising can be beneficial for more strenuous activities, but it's less recommended for those prone to chronic heartburn. Exercise on an empty or nearly empty stomach to minimize acid reflux. Brief, light activities like a 5- or 10-minute walk can usually be done without worrying about timing.

Exercise in an Upright Position

Reclining exercises like sit-ups, crunches, and using a recumbent stationary bike can worsen heartburn. Instead, opt for upright exercises like walking or biking. Strength training can be adjusted for heartburn sufferers by lifting weights from a standing position or sitting upright at a weight machine, rather than lying down. Rowing machines can also exacerbate acid reflux.

Avoid Exercises That Put Too Much Pressure on Your Abdomen

Core workouts that involve bending at the waist or side, such as sit-ups and planks, can put pressure on the abdomen and cause heartburn. Instead, try exercises like planks or incorporate deep breathing exercises to strengthen your core without exacerbating your symptoms. Holding a plank position or incorporating diaphragmatic breathing can help alleviate pressure on your abdomen.

Drink Water During Your Workout

Proper hydration is essential for maintaining digestive health and reducing heartburn. Carry a water bottle with you and drink water throughout your workout. After your workout, drink an additional glass or two of water. Proper hydration can help relieve digestive discomfort and support overall health.

Part 3: Modifying Your Behavior

Eat Several Small Meals Throughout the Day

To manage heartburn effectively, consider eating several small meals throughout the day rather than three large meals. Aim to consume small portions every two hours, with your last meal at least two or three hours before bedtime. Even if you can't change your eating schedule significantly, avoid working out within two hours of eating and lying down within two or three hours of eating.

Quit Smoking

Tobacco use weakens and relaxes the lower esophageal sphincter, exacerbating heartburn. Quit smoking as soon as possible with the help of a healthcare professional. Avoiding tobacco can greatly improve your digestive health and reduce heartburn symptoms. Seek professional guidance to develop a healthy smoking cessation plan.

Limit Alcohol and Caffeine Consumption

Both caffeine and alcohol can cause or worsen heartburn. While it's okay to have a cup of coffee in the morning, limit or eliminate other sources of caffeine and alcohol. Carbonated beverages, especially champagne or beer, can also exacerbate acid reflux. Try to limit yourself to one or two alcoholic beverages once or twice a week or only on special occasions. If you struggle with addiction, seek professional treatment or join a support group.

Set Aside Time Each Day for Meditation

Meditation can help reduce stress and improve your overall digestive health. Just 10 minutes of meditation a day can make a significant difference. Create a quiet, relaxing place for your meditation each day, free from distractions. Focus on deep breathing, letting your mind wander and returning to your breath. Start with 10 minutes and gradually increase the duration as you feel comfortable doing so.