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Exercises for Heartburn

Heartburn has nothing to do with the heart, but it can make you feel miserable. In adults, it is identified by a burning sensation in the chest often accompanied by a sour taste in the mouth. It may come on after a big meal, while you are lying down, or even in the middle of a workout routine. It can last for only a few minutes or it may feel like it lasts all day. There are numerous over-the-counter and prescription medications that can help alleviate the symptoms. Lifestyle changes, such as diet and exercise, can help, too.

  1. Weight Loss

    • Maintaining a healthy weight is one way to prevent heartburn, according to the Mayo Clinic. This is because excess weight can increase the pressure on your abdomen, which, in turn, puts pressure on your stomach. This added pressure forces stomach acids to back up into the esophagus, causing heartburn. A sensible combination of diet and exercise designed to help you lose 1 to 2 pounds per week can help to control heartburn-related discomfort.

      To effectively lose weight, you should include both aerobic and anaerobic exercises in your routine. Aerobic exercises, such as jogging or swimming, are great for burning calories and have the added bonus of benefiting your heart. Anaerobic exercises, such as weight lifting, helps build muscle and can burn fat.

    Exercise Tips

    • Keep in mind that exercise can bring on heartburn, so it is important to exercise intelligently. Skip foods that are high in fat or protein if you know you will be exercising within the next couple of hours. Instead, consume foods that are higher in carbohydrates for preworkout meals and save the protein for afterward. Remember that exercising will put stress on your abdominal muscles, which can result in exercise-induced reflux, so it is a good idea to wait at least 2 hours after eating before exercising.

      Eat smaller meals before exercising because a full stomach is more likely to produce reflux. Staying hydrated is important, but go easy on the sports drinks while exercising. Watered-down sports drinks tend to leave the stomach faster, reducing the likelihood of reflux while also providing more rapid hydration.

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