Introduction
This exercise program is designed specifically for patients with Gastroesophageal Reflux Disease (GERD) to help manage symptoms and improve overall health while minimizing reflux episodes.
Important Guidelines
- Wait at least 2-3 hours after eating before exercising
- Wear loose-fitting, comfortable clothing
- Stay well-hydrated, but avoid drinking large amounts during exercise
- Stop if you experience significant reflux symptoms
Recommended Exercises
1. Low-Impact Cardiovascular Activities
- Walking (30 minutes daily)
- Stationary cycling (20-30 minutes, 3-4 times/week)
- Swimming (30 minutes, 2-3 times/week)
- Elliptical machine (20-30 minutes, 3-4 times/week)
2. Core-Strengthening Exercises
Important: Perform these in an upright position to minimize reflux
- Standing planks (3 sets of 30 seconds)
- Wall push-ups (10-15 repetitions)
- Standing bicycle movements (30 seconds each side)
- Pelvic tilts (10-15 repetitions)
3. Breathing Exercises
- Diaphragmatic breathing (5-10 minutes daily)
- Pursed-lip breathing (5-10 repetitions, 3 times/day)
Exercises to Avoid
- High-intensity interval training (HIIT)
- Exercises requiring lying flat
- Heavy weightlifting
- Exercises involving bending over
- Activities with jumping or bouncing
Progressive Program
Week 1-2
- Focus on walking and breathing exercises
- Start with 10-15 minutes per session
- Gradually increase duration
Week 3-4
- Add low-impact cardio
- Introduce basic core exercises
- Aim for 20-30 minute sessions
Week 5 onwards
- Maintain regular exercise schedule
- Gradually increase intensity as tolerated
- Monitor symptoms and adjust accordingly
Warning Signs
Stop exercising and contact your healthcare provider if you experience:
- Severe heartburn
- Chest pain
- Difficulty breathing
- Excessive regurgitation
Additional Recommendations
- Keep an exercise diary
- Track symptoms in relation to activities
- Maintain good posture during all exercises
- Consider exercising with a buddy for safety and motivation