The truth is, the relationship between exercise and acid reflux is a bit of a balancing act and one which may vary depending on the type and intensity of activity.
Exercise is a key part of a healthy lifestyle and is recommended for overall health and wellbeing. But when it comes to acid reflux, the picture isn’t always straightforward. Some studies link physical activity to a lower risk of reflux, while others suggest activity may trigger symptoms.
So, what does this mean in practice? Let’s break down how exercise can affect acid reflux and what to keep in mind when staying active.
What is the link between exercise and acid reflux?
Acid reflux happens when stomach acid moves up into the oesophagus, causing a burning sensation in the chest, commonly known as heartburn.
Research suggests that some physical activity is associated with a lower risk of developing reflux symptoms. But this doesn’t tell the whole story.
While people who take part in moderate physical exercise may be less likely to experience reflux in the first place, this may also be influenced by other factors such as body weight and broader lifestyle habits, rather than exercise alone. It doesn’t necessarily mean that exercise will improve symptoms once reflux is already present.
In other words, while exercise supports overall health, its role in managing existing heartburn symptoms is still not fully understood.
Can exercise help reduce acid reflux symptoms?
Exercise may play a supportive role in managing acid reflux, particularly when it’s part of a wider set of lifestyle changes.
Weight management is one area with clearer evidence. Carrying excess weight, particularly around the abdomen, may increase pressure where the oesophagus meets the stomach, which may make reflux more likely. In people with obesity, losing weight has been associated with improvements in reflux symptoms.
Regular physical activity supports weight management and overall health, which may help reduce the likelihood of symptoms over time.
That said, the effect of exercise alone on relieving heartburn symptoms is not yet fully understood. Instead, its role is better understood as part of a bigger picture, where multiple lifestyle habits work together to influence reflux symptoms.
Why exercise can sometimes trigger heartburn
Staying active has plenty of benefits, but for some people, certain movements may occasionally bring on acid reflux symptoms.
Exercises like heavy lifting and sit-ups may increase pressure in the abdomen, which may make symptoms more likely, especially after eating. Some people may also notice that more vigorous or high-impact activities, such as running, trigger symptoms.
Your posture during exercise can also play a role. Positions that involve bending forward or lying flat may make it easier for acid to travel into the oesophagus.
Everyone’s experience can be a little different, though. What affects one person may not affect someone else in the same way, and it often comes down to the type of activity, its intensity and how your body responds.
Best types of exercise for people with acid reflux
If you experience acid reflux, it may help to focus on lower-intensity, steady-paced activities. Some research suggests that individuals with acid reflux may tolerate these types of exercises better than more demanding workouts.
Activities such as walking, cycling and yoga or gentle stretching may be good options to try.
Evidence also suggests that walking and cycling are associated with fewer acid reflux symptoms, while higher-intensity exercise, such as running, may make symptoms more noticeable for some people.
Rather than focusing on a single ‘best’ option, it might be helpful to build a routine around movement that feels manageable and fits naturally into your day-to-day life.
Tips for exercising safely with acid reflux
If you enjoy staying active but find that reflux sometimes gets in the way, a few small adjustments may help make exercise feel more comfortable.
Try not to exercise straight after eating
Some people may find that more intense exercise or movements, such as bending, feel less comfortable soon after a meal. This may be linked to increased pressure in the abdomen during activity, which can make reflux symptoms more likely.
Stay upright where possible
Keeping your upper body upright may help reduce the likelihood of stomach acid travelling upwards. Symptoms can be more noticeable when bending or lying flat.
Be mindful of your usual triggers
If certain foods or drinks tend to trigger your symptoms, it may help to avoid them.
Wear loose, comfortable clothing
Tight clothing around your waist can put extra pressure on your stomach, so choosing looser-fitting options may help reduce discomfort.
Find an exercise intensity that’s right for you
Some people may find that gentler, steady-paced activity suits them better than more vigorous exercise.
These small adjustments won’t prevent symptoms entirely, but they can help you stay active in a way that feels more manageable.
Other lifestyle changes that may help manage heartburn
A few simple changes to your lifestyle habits can also make heartburn symptoms easier to manage:
- Eat in a way that suits your body: Having smaller meals and avoiding eating within 3 to 4 hours before bed may help reduce symptoms.
- Maintain a healthy weight: Excess weight, particularly around the abdomen, can increase pressure on the stomach and make reflux symptoms more likely.
- Keep track of your triggers: Certain foods and drinks can bring on symptoms in some people, so identifying and limiting your personal triggers may help.
- Make small, manageable changes: Trying one or two adjustments at a time may make it easier to find what works best for you, without feeling overwhelmed.
If symptoms persist despite lifestyle changes, it may be helpful to speak to a pharmacist or GP. They can advise on suitable treatment options and help you find the right approach for you.
When to consider heartburn relief treatments
Even with healthy habits in place, occasional heartburn can still happen from time to time.
In these moments, over-the-counter antacids can help by neutralising excess stomach acid and providing relief from symptoms. Products such as Rennie® antacids work in this way and can be used for short-term symptom relief. Options include chewable tablets, available in flavours like Rennie® Peppermint and Rennie® Orange.
Always read the label on medications and follow the instructions for use. If symptoms become more frequent or don’t improve, a pharmacist or GP can offer further guidance.
When should you speak to a doctor about acid reflux?
Occasional heartburn is common, but if symptoms don’t settle or start to affect your daily life, it’s worth getting advice from a healthcare professional.
You may want to speak to a GP if:
- Your symptoms keep coming back or don’t improve with lifestyle changes or pharmacy treatments
- You experience heartburn most days
- You have difficulty swallowing or feel like food is getting stuck
- You notice unexplained weight loss
- You are being sick frequently or have ongoing nausea
- You notice anything unusual, such as a lump in your stomach or blood in your vomit or stools
These symptoms don’t necessarily mean something serious, but it’s important to have them checked so you can get the right support and treatment.
Exercise can play a positive role in overall health and may help reduce the risk of developing acid reflux, particularly when it supports a healthy weight and lifestyle. However, it isn't a direct treatment for heartburn, and some types of activity may trigger symptoms in certain people.
The key is finding an approach that works for you. By choosing suitable activities, paying attention to timing and understanding your personal triggers, you can stay active while keeping reflux symptoms as manageable as possible.
TIPS & ADVICE
A busy life can be hard on the stomach and anyone can be affected by heartburn, indigestion or trapped wind at some point. But if you often find yourself in discomfort, sometimes just a few simple changes to your lifestyle can really help to ease those uncomfortable symptoms.
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