ERD is a condition that affects millions of people in the United States. Symptoms range from heartburn to chest pain and can have long-term health effects.
The good news is that there are plenty of exercises for GERD, so you don't have to suffer any longer! In this blog post, we'll be discussing the top 7 exercises for GERD.
What is GERD?
GERD is the acronym for gastroesophageal reflux disease. There are estimated to be about 50 million people in the US that have some form of GERD. This means that a large part of the population is struggling with this painful condition, and it can also lead to other health issues like osteoporosis if left untreated for too long.
GERD symptoms include heartburn, pain in the chest or throat, persistent coughs, and hoarseness.
Benefits of exercise for GERD
One of the best things that you can do to help with GERD is exercise. In fact, some people have found more relief from their symptoms by adding regular physical activity as a part of their routine than anything else they've tried before.
The benefits of exercising for those who suffer from GERD are numerous and include:
- Boosting metabolism
- Improving your mood and managing stress levels more easily
- Reducing anxiety, depression, and anger
- Boosting energy and increasing stamina with regular workouts
- Promoting better sleep
- Improving your digestive system and increasing the ability to digest food more easily, thus reducing symptoms associated with GERD.
In addition to helping lower stress levels in a person, further reducing’s life, exercise also helps increase good bacteria in our gut which can further reduce symptoms of acid reflux.
In fact, some studies (and people's experiences) have shown that the acidity in a person with GERD can actually drop by up to 20% after exercising for just about 30 minutes.
So, what kind of exercise should you do if you suffer from GERD?
7 Exercises for GERD
Here are some of the best exercises you should be doing to help with your GERD symptoms.
Walking is the best exercise for GERD because it is low-impact and easy on your joints. It's also easy to fit in with most people's schedules since you can do it when you travel or just during the day when taking a quick break from work.
This kind of physical activity can help lower stress levels in your life and also provide the relief you need from symptoms of Gastroesophageal Reflux Disease.
See this video below for more benefits of walking:
Swimming is another great option if walking isn't an activity that works well for you. Since water supports your weight, it can take a lot of pressure off the joints in your body that might be hurting because of GERD.
Check these beginner swim workouts for more details:
If swimming isn't an option for you, or if walking just doesn't do enough to get rid of some pain and discomfort brought about by GERD, then bicycling is another good choice.
It's a great way to get your heart rate up and burn some calories while you're at it, but the best part about bicycling is that it doesn't put pressure on most of the joints in your body, so they won't ache after riding for 30 minutes or an hour like they might with other exercises.
To know more about the benefits of Bicycling, check this out:
Adding strength training to your exercise routine is a great way to build muscle, which can help speed up your metabolism. Stronger muscles also mean that you burn more calories at rest throughout the day, even when you're sleeping or sitting down doing something else.
Check this body strength training for more instructions:
If it's difficult for you to get out and walk, then you can do yoga at home. Yoga is a low-impact form of exercise that focuses on breathing techniques to help relieve stress and tension in your body while also strengthening the muscles for better posture over time.
See these simple yoga exercises videos for more tips:
Another option if walking isn't an activity that works well for you because of GERD symptoms is Tai Chi. This exercise is very low impact and focuses on using slow, smooth motions to stretch out the body while also focusing on your breathing at the same time.
Check this video on how to do Tai Chi exercises:
Finally, one other option you have if walking isn't working for you or just doesn't cut it when it comes to relieving some of that pain and discomfort brought about by GERD is Pilates. This form of exercise uses very slow, controlled movements to work on strengthening the core muscles for better digestive health while also stretching out the body at the same time.
Here’s how to properly do Pilates:
Exercises You Should Avoid When You Have GERD
There are also some exercises you should not do if you suffer from GERD. These include high-impact exercises like:
There is too much jostling of the organs in your stomach and abdomen for this to be a good idea. This can cause pain or discomfort that will only make GERD symptoms worse, so it's best not to do any high-impact exercises until you're feeling better.
Bicycling on hills
If bicycling makes your GERD symptoms worse, then you should absolutely avoid hills because they make the ride bumpier. This will only be an issue if it's difficult for you to do any cycling at all without getting pain and discomfort in your stomach or chest that worsens over time after bicycling.
Weightlifting with heavyweights
If weightlifting makes your GERD symptoms worse or causes pain or discomfort that worsens over time, then it's best not to add any heavyweights to the mix. It's important that you find a form of exercise for GERD that will help reduce symptoms, not worsen them or make your condition worse over time.
High impact exercises
Any high-impact activities like running and jumping should be avoided because they can cause pain or discomfort, which worsens GERD symptoms rapidly in most cases.
Sit-ups and crunches
While this is a very popular form of abdominal exercise, it can also make GERD symptoms worse by putting pressure on the abdomen or causing acid reflux from increased intra-abdominal pressure during these exercises.
There are ways to exercise that can actually help reduce symptoms of GERD instead of making them worse, which is why bicycling, strength training, yoga, Tai Chi, and Pilates are all good exercises for GERD.
You should also avoid certain activities if they make your GERD symptoms worse because of the increased pressure on the abdomen or other organs in the body that can worsen acid reflux over time. GERD is easy to treat if you find the right treatment.