Low-impact exercises like walking and yoga can help manage and alleviate acidity symptoms, but high-impact exercises may worsen them.
While no specific exercise cures acidity, certain low-impact activities can help manage the symptoms of acid reflux and GERD (Gastroesophageal Reflux Disease). The key is to avoid exercises that put excessive pressure on the abdomen.
How Exercise Affects Acidity
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Low-Impact Exercises (Beneficial):
- Walking: A gentle walk after meals can aid digestion and reduce the likelihood of acid reflux.
- Yoga: Certain yoga poses can help strengthen the digestive system and reduce stress, a known trigger for acidity. Focus on poses that don't involve inverting or putting pressure on your abdomen. Examples include:
- Tadasana (Mountain Pose): Improves posture, which can alleviate pressure on the stomach.
- Virasana (Hero Pose): Aids digestion when practiced after eating.
- Supta Baddha Konasana (Reclining Butterfly Pose): Can be relaxing and help reduce stress-related acid reflux.
- Light Stretching: Gentle stretches can promote relaxation and ease digestive discomfort.
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High-Impact Exercises (Potentially Harmful):
- Running: Can cause stomach contents to slosh around, increasing the risk of reflux.
- Jumping: Similar to running, this can exacerbate acidity.
- Weightlifting: Heavy lifting can increase intra-abdominal pressure, potentially forcing stomach acid into the esophagus.
- Crunches/Sit-ups: These exercises directly put pressure on the abdominal area and can worsen acid reflux symptoms.
General Exercise Tips for People with Acidity:
- Avoid eating large meals before exercising. Wait at least 2-3 hours after eating before engaging in physical activity.
- Stay hydrated. Drink water throughout the day, but avoid excessive amounts right before or during exercise.
- Listen to your body. If you experience heartburn or other acid reflux symptoms during exercise, stop and rest.
- Consult your doctor. Discuss your exercise plans with your doctor, especially if you have severe or frequent acid reflux. They can provide personalized recommendations based on your specific condition.
It's crucial to remember that exercise is just one part of managing acidity. Dietary changes (avoiding trigger foods like spicy or fatty foods, caffeine, and alcohol), maintaining a healthy weight, and managing stress are also important.
