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How to Exercise without Heartburn
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Heartburn is the burning sensation in the chest that accompanies
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How to Exercise without Heartburn
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Hi, I'm Dr. Matt Foster and I'm here to talk about how to exercise without heartburn, for About.com.

Exercise is an important part of a healthy lifestyle. Some people experience heartburn while they exercise. This makes it much more difficult to stick to a healthy workout routine. Heartburn is the burning sensation in the chest that accompanies stomach acids rising up into the esophagus. For most who suffer occasional heartburn pain, free exercise can be had with just a few changes to how they exercise.

Ask Doctor for Exercise Advice

First, talk to your doctor. They may have great advice on tips for lifestyle changes or for low impact exercises that can help you completely avoid heartburn. Also, be aware of the differences between heartburn and chest pain. If you are not sure, call your doctor immediately, as chest pain should not be ignored.

Stay Hydrated to Avoid Heartburn

Next make sure you are staying hydrated while you exercise. Not only does it aid in digestion, it is an important part of any exercise routine. Wearing loose fitting clothing will keep extra pressure off your stomach during a workout,

Some Foods Cause Heartburn During Exercise

What you eat and when you eat it can make all of the difference for those suffering from heartburn. Always be aware of what foods trigger heartburn for you and keep a journal if you are having trouble keeping track. Foods containing citrus, high in fat, acidic, or contain caffeine commonly cause problems for many heartburn sufferers. You should avoid these, especially before a workout.

If you like to take a morning run, or go to the gym first thing in the morning, skip that cup of coffee until you are done working out. Try to wait two hours after a full meal before a workout, and don't eat too fast. Slowing down and eating a meal at a more leisurely pace can really cut down on heartburn and aid in digestion! If you do need to have a snack before you exercise, try something bland like a banana, or a piece of whole grain toast.

Know Which Exercises Cause Heartburn

Also, be aware of what exercises cause you problems. Sometimes, adjusting a workout can keep heartburn away. Some exercises, such as certain yoga positions, require inverted positions, which encourage stomach acids to creep up into the esophagus. Try to adjust these so that gravity works in your favor. If you have a trainer or instructor, they will be happy to work with you.

Sit ups and other exercises that work the core often require you to bend at the waist; this can be a problem for many people. Instead of giving up, look for alternate exercises that are designed to work your core but still keep your heartburn in check.

Finally, some people are bothered by high impact exercises like jogging, and some forms of aerobics. Once you have established that this is what is causing your heartburn, change your workout. There are many great options out there. Consider spinning classes, hiking, swimming, or even walking.

Take Antacids

If all else fails, talk to your doctor about taking an antacid before exercising. This low risk medication offers great relief for many people, and may be what it takes to get you moving again.

Thank you for watching, and for more information about heartburn, check us out on the web at health.About.com.
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