Acid reflux and chronic acidity are common digestion related concerns faced by millions of Indians today, especially in urban environments where sedentary lifestyles and spicy diets are common. Some face mild symptoms while some deal with chronic symptoms on a daily basis While medications and diet modifications are often discussed, exercise is a powerful yet underrated tool to relieve acid reflux symptoms naturally. While the results may vary from one individual to another, it’s important to get started early.
In this article, we’ll share some effective and safe exercise tips for people suffering from acid reflux or chronic acidity, with expert-backed advice tailored to the Indian lifestyle.
Why Exercise Matters for Acid Reflux?
Exercise helps improve digestion, manage weight, and reduce abdominal pressure—all of which contribute to lowering the frequency and intensity of acid reflux. However, not all workouts are reflux-friendly. The key is choosing the right type, intensity, and timing of your activity.
Choose Low-Impact Workouts
High-impact exercises like running, skipping, or intense aerobic classes can aggravate acid reflux by jostling the stomach and increasing intra-abdominal pressure. Instead, opt for:
- Walking: A 30-minute brisk walk after meals aids digestion and reduces acidity.
- Yoga: Asanas like Vajrasana, Bhujangasana (cobra pose), and Trikonasana (triangle pose) are beneficial for the digestive system.
- Cycling: Light cycling helps keep the digestive tract active without causing reflux symptoms.
Avoid: Crunches, sit-ups, or heavy lifting exercises immediately after eating, as these can trigger symptoms of acidity.
Exercise at the Right Time
While it may sound weird but when you exercise matters as much as how you exercise. For those prone to acid reflux:
- Wait at least 1.5 to 2 hours after a meal before engaging in any workout.
- Morning walks or yoga before breakfast are ideal to kickstart metabolism without reflux risk.
- Evening workouts should be gentle and completed at least 2 hours before dinner.
Wear Comfortable, Loose Clothing
Tight workout gear can put additional pressure on your abdomen, worsening acid reflux symptoms. Opt for breathable, loose-fitting activewear that allows free movement and supports healthy digestion. This may also sound inconsequential but it definitely matters.
Stay Hydrated—but Not Excessively During Exercise
Dehydration can slow digestion, but excessive water intake during a workout can dilute stomach acid and increase reflux risk. Sip water in small amounts, especially in humid Indian climates, and avoid sugary energy drinks that can irritate the stomach lining even more.
Manage Your Stress Through Mindful Movement
Stress is a common trigger for acid reflux. Incorporate mindful exercises like:
- Meditation and deep breathing (Pranayama) post-workout
- Tai Chi or slow-flow yoga sequences for mental relaxation.
Bonus Tip: Keep Gaviscon Handy for Quick Relief
While lifestyle changes take time to show effects, it helps to have fast-acting relief options ready when symptoms arise. Gaviscon antacid works by forming a protective layer on top of your stomach contents, helping to block acid from rising up into the esophagus. It works instantly and offers long lasting relief in comparison to other antacids in the market.
Many people in India rely on Gaviscon as a trusted remedy during flare-ups—whether after a meal, workout, or a stressful day.
Final Thoughts
Exercise, when done right, can be a game-changer in your fight against acid reflux and chronic acidity. By following these practical tips , tailored specially for the Indian lifestyle, you can significantly reduce symptoms and improve your overall digestive and gut health. Combine your movement routine with healthy eating habits, adequate hydration, and on-the-go relief like Gaviscon when needed, and you’ll be well on your way to a reflux-free life.
At Acid Reflux India, we’re dedicated to raising awareness about acidity and GERD through reliable, evidence-based dietary guidance and trusted support options which can help you make informed decisions. Your digestive health is important, and with the right mix of nutrition, lifestyle habits, and care, it’s possible to manage acid reflux effectively and comfortably. Always consult your healthcare professional for any underlying medical concerns. Please note, this blog is intended for general educational purposes and should not be considered a substitute for professional medical advice.
