Wrong Type of Exercise Can Worsen Chronic Heartburn...

For people with chronic heartburn, minimizing exercise might seem like a no-brainer: too much running and jumping can induce acid reflux.
But the right type of exercise, with a few precautions, may actually improve the condition. Studies have found that short bouts of fairly moderate exercise at least a couple of times a week can cut the risk of gastroesophageal reflux disease, or GERD, in part because it reduces body mass index, a primary risk factor.
One study published in 2004, which included more than 3,000 people who reported reflux, found that a half-hour session of exercise once a week or more (along with regular consumption of high-fiber foods) helped cut the risk of the condition in half.
Two steps can help: avoiding food for two hours beforehand, and steering clear of high-carbohydrate sports drinks.
But the specific exercise is crucial. Scientists found that aerobic exercises with the highest “agitation of the body,” like vigorous running, consistently induced acid reflux, even in people who did not have chronic heartburn. Less agitating exercise — pedaling on a stationary bike, for example — caused fewer problems.
Another factor is body position. Bench presses, leg curls or any other exercise that involves lying flat sharply raise the risk of acid reflux. One study in 2009 showed that surfers have several times the risk of GERD as other athletes. “Paddling in the prone position on hard surfboard surfaces leads to increased intra-abdominal pressure,” the authors wrote.
THE BOTTOM LINE
Moderate exercise, with the right precautions, can reduce reflux.

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