How Walking Exercising Can Relieve Your Acid Reflux

Updated on October 7, 2021

Acid reflux disease, or GERD, is very common. It happens when the stomach produces too much acid or when acid backs up into your esophagus and irritates its lining.

Exercise is an important part of coping with this disease. It strengthens your muscles. This can alleviate symptoms like heartburn and make it easier to cope with the stress that often accompanies GERD.

However, some types of physical activity are better than others. They are walking, bicycling, swimming, and jogging. They are better because they do not put extra pressure on the stomach area. This can worsen GERD symptoms. You should get your doctor’s approval before you begin any exercise program. Start gradually. Doing the wrong exercises, or exercising too hard, can make your symptoms worse. If you have any questions about exercise, talk to your doctor.   

What is Acid reflux disease?

Acid reflux disease, or GERD, happens when stomach acid and juices back up into the esophagus. This can irritate its lining and cause heartburn symptoms.

Who has it?

Most people get this from time to time. But if you get it often—especially if you have more than one symptom such as heartburn and regurgitation—you probably have GERD. There is no cure for it, but you can do some things to ease the symptoms.

What causes it?

Nerves in your esophagus keep it closed except when you swallow. But if something presses against this area, like stomach acid or juice, it relaxes and lets this stuff into the esophagus. This irritates the lining of your esophagus and that is what causes acid reflux disease symptoms.

What are its symptoms?

GERD can cause bad heartburn and regurgitation, but it also can give you:

– chest pain or a tight feeling in your chest (like heartburn)

– bad sour taste in your mouth or a bitter taste

– pain under your breastbone (sternum) — about where the ribcage meets the breastbone at the center of your chest

– coughing, wheezing, trouble swallowing , hoarseness, sore throat

– feeling like there is something stuck in your throat

– fatigue, because it can make you feel tired

What are the treatments?

Medicine — If you have very mild GERD or heartburn, your doctor may suggest that you treat your symptoms with over-the-counter (OTC) medicines. These usually contain an antacid. The most popular OTC antacids are Mylanta, Rolaids, and Maalox.

You can buy them at a drugstore or supermarket without a doctor’s prescription. Just read the directions on the box to find out how you should take them. Medicine for GERD sometimes contains simethicone, which helps break up gas bubbles in your stomach and make heartburn go away.

You should not take antacids with milk or milk products, because these can make the symptoms worse.

Acid Blockers — If your heartburn is more frequent or severe, you might need stronger medicine called an acid-blocker . You will have to get this prescription from your doctor. Some examples are omeprazole (Prilosec), esomeprazole (Nexium) and lansoprazole (Prevacid).

Home Remedies — Here are some self-care tips that you can try:

Do not eat too much food. Easing off your stomach during and after meals might help prevent reflux. Try eating small meals, and take a few minutes to sit up after you eat. Do not smoke or drink alcohol. Both can make reflux worse.

Do not wear clothes that are tight around your waist. They might press against your stomach and push acid into your esophagus, worsening symptoms. You also can try losing weight as this could help as well.

Lose weight if you are overweight. If so, you might need to go on a diet that includes fewer fatty foods, carbo hydrates and certain spices. Do not lose more than 2 pounds (0.9 kg) a week, but you should try to reach and maintain your ideal body weight through proper nutrition and exercise.

Walking Exercise 

You may want to try walking, which can help you lose weight or maintain your ideal body weight, and get in shape at the same time. It might even help you feel better.

Be active 1 hour a day. Your doctor may have other ideas about how much exercise is enough for you, but experts recommend that even if you can only be active for a short time, try to get at least 30 minutes every day. Aim for walking 10,000 steps a day if possible or you can do 1 mile walk at home daily using below YouTube video or you can directly visit the channel – “Walks Of Life

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Walking daily for at least 30 minutes can help to relieve the acid reflux symptoms and can even help you lose weight.

Exercise is a great way to stay healthy and active, but if you have GERD , you should talk with your doctor before starting a walking routine.


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