Research · 2024–2025
Exercise and Acid Reflux
What clinical research suggests about movement and symptoms.
Ordered by evidence
The Most Suitable Exercises
No. 1 — Strongest evidence
Diaphragmatic Breathing
This exercise has shown favourable results in several clinical studies. It works by strengthening the lower oesophageal sphincter, the muscle that prevents stomach acid from rising into the oesophagus. In one study, 82% of patients were able to stop their daily acid-suppressing medication after six months of practice.
30 min/day — or 5 min × 5 timesNo. 2 — Very strong evidence
Walking
A large observational study that followed 242,850 participants found that regular walking was associated with a substantially lower risk of GERD. People who walked around 150 minutes per week showed reductions in risk of up to 72%. A practical point is to leave at least 45 minutes after eating before going for a walk.
150 min/week — spread across the weekNo. 3 — Strong evidence
Inspiratory Muscle Training
A systematic review published in 2025 reported that inspiratory muscle training can increase pressure at the junction between the oesophagus and the stomach, the region involved in reflux. The exercise is performed with a small handheld resistance device designed for respiratory training. In several studies, improvements were reported after four to eight weeks of regular practice.
5 sessions/weekNo. 4 — Good supporting option
Swimming & Yoga
These activities allow people to remain physically active without placing significant pressure on the abdomen. In yoga practice it is generally advisable to choose positions in which the head remains above the level of the hips, since inverted postures can promote reflux in some individuals. Twisting positions and movements that compress the abdominal area are often better avoided.
2–3 sessions/weekWhat to avoid
Exercises That Make It Worse
Note: The information presented here is based on peer-reviewed research. Physical activity may contribute to symptom management and improve digestive function. If you are taking medication for acid reflux, consult your doctor before making any changes.