{"id":94951,"date":"2020-09-28T07:21:00","date_gmt":"2020-09-28T07:21:00","guid":{"rendered":"http:\/\/twopixels-test-server.nl\/avanti\/?p=4062"},"modified":"2026-03-17T06:32:11","modified_gmt":"2026-03-17T06:32:11","slug":"acid-reflux-exercices","status":"publish","type":"post","link":"https:\/\/healthandlifeonline.com\/es\/2020\/09\/28\/acid-reflux-exercices\/","title":{"rendered":"Reflujo \u00e1cido - Ejercicios"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.16&#8243; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text _builder_version=&#8221;4.27.6&#8243; 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rgba(255,255,255,0.5);<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->.gerd-disclaimer {<!-- [et_pb_line_break_holder] -->  border-left: 3px solid #7a9fd4;<!-- [et_pb_line_break_holder] -->  background: #edf4ff;<!-- [et_pb_line_break_holder] -->  border-radius: 0 10px 10px 0;<!-- [et_pb_line_break_holder] -->  padding: 16px 20px;<!-- [et_pb_line_break_holder] -->  font-size: 13px;<!-- [et_pb_line_break_holder] -->  color: #2d4f82;<!-- [et_pb_line_break_holder] -->  line-height: 1.65;<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] -->.gerd-disclaimer strong { color: #1e3a6e; }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->@media (max-width: 520px) {<!-- [et_pb_line_break_holder] -->  .gerd-stats { grid-template-columns: 1fr; gap: 1px; }<!-- [et_pb_line_break_holder] -->  .gerd-ex { grid-template-columns: 1fr; }<!-- [et_pb_line_break_holder] -->  .gerd-ex-icon { width: 48px; height: 48px; border-radius: 12px; }<!-- [et_pb_line_break_holder] -->  .gerd-avoid-grid { grid-template-columns: 1fr; }<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] --><\/style>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><\/p>\n<div class=\"gerd-wrap\"><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->  <\/p>\n<div class=\"gerd-hero\"><!-- [et_pb_line_break_holder] -->    <pee class=\"gerd-kicker\">Research &middot; 2024&ndash;2025<\/pee><!-- [et_pb_line_break_holder] -->    <\/p>\n<h1>Exercise and <em>Acid Reflux<\/em><\/h1>\n<p><!-- [et_pb_line_break_holder] -->    <pee>What clinical research suggests about movement and symptoms.<\/pee><!-- [et_pb_line_break_holder] -->  <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->  <\/p>\n<div class=\"gerd-stats\"><!-- [et_pb_line_break_holder] -->    <\/p>\n<div class=\"gerd-stat\"><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-stat-n\">&minus;72%<\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-stat-l\">Lower GERD risk<\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-stat-s\">150 min\/week &middot; 33 studies, 2024<\/div>\n<p><!-- [et_pb_line_break_holder] -->    <\/div>\n<p><!-- [et_pb_line_break_holder] -->    <\/p>\n<div class=\"gerd-stat\"><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-stat-n\">82%<\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-stat-l\">Stopped their PPIs<\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-stat-s\">after 6 months of breathing training<\/div>\n<p><!-- [et_pb_line_break_holder] -->    <\/div>\n<p><!-- [et_pb_line_break_holder] -->    <\/p>\n<div class=\"gerd-stat\"><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-stat-n\">242k<\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-stat-l\">People followed<\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-stat-s\">in the largest study to date<\/div>\n<p><!-- [et_pb_line_break_holder] -->    <\/div>\n<p><!-- [et_pb_line_break_holder] -->  <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->  <pee class=\"gerd-label\">Ordered by evidence<\/pee><!-- [et_pb_line_break_holder] -->  <\/p>\n<h2>The Most Suitable Exercises<\/h2>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->  <\/p>\n<div class=\"gerd-exercises\"><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->    <\/p>\n<div class=\"gerd-ex ex-1\"><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-ex-icon icon-1\"><!-- [et_pb_line_break_holder] -->        <svg viewBox=\"0 0 30 30\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><!-- [et_pb_line_break_holder] -->          <circle cx=\"15\" cy=\"15\" r=\"12\" stroke=\"white\" stroke-width=\"1.8\"\/><!-- [et_pb_line_break_holder] -->          <path d=\"M9 15 C9 11 21 11 21 15\" stroke=\"white\" stroke-width=\"1.8\" stroke-linecap=\"round\"\/><!-- [et_pb_line_break_holder] -->          <path d=\"M7 18 C7 12 23 12 23 18\" stroke=\"white\" stroke-width=\"1.5\" stroke-linecap=\"round\" opacity=\"0.5\"\/><!-- [et_pb_line_break_holder] -->          <circle cx=\"15\" cy=\"15\" r=\"2.5\" fill=\"white\"\/><!-- [et_pb_line_break_holder] -->        <\/svg><!-- [et_pb_line_break_holder] -->      <\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/p>\n<div><!-- [et_pb_line_break_holder] -->        <pee class=\"gerd-ex-rank rank-1\">No. 1 &mdash; Strongest evidence<\/pee><!-- [et_pb_line_break_holder] -->        <\/p>\n<h3>Diaphragmatic Breathing<\/h3>\n<p><!-- [et_pb_line_break_holder] -->        <pee>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.<\/pee><!-- [et_pb_line_break_holder] -->        <span class=\"gerd-ex-pill pill-1\">30 min\/day &mdash; or 5 min &times; 5 times<\/span><!-- [et_pb_line_break_holder] -->      <\/div>\n<p><!-- [et_pb_line_break_holder] -->    <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->    <\/p>\n<div class=\"gerd-ex ex-2\"><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-ex-icon icon-2\"><!-- [et_pb_line_break_holder] -->        <svg viewBox=\"0 0 30 30\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><!-- [et_pb_line_break_holder] -->          <circle cx=\"15\" cy=\"6\" r=\"2.5\" fill=\"white\"\/><!-- [et_pb_line_break_holder] -->          <path d=\"M15 9 L13 17 L10 22\" stroke=\"white\" stroke-width=\"1.8\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><!-- [et_pb_line_break_holder] -->          <path d=\"M15 9 L17 14 L20 17\" stroke=\"white\" stroke-width=\"1.8\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><!-- [et_pb_line_break_holder] -->          <path d=\"M13 17 L16 20 L18 25\" stroke=\"white\" stroke-width=\"1.8\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><!-- [et_pb_line_break_holder] -->        <\/svg><!-- [et_pb_line_break_holder] -->      <\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/p>\n<div><!-- [et_pb_line_break_holder] -->        <pee class=\"gerd-ex-rank rank-2\">No. 2 &mdash; Very strong evidence<\/pee><!-- [et_pb_line_break_holder] -->        <\/p>\n<h3>Walking<\/h3>\n<p><!-- [et_pb_line_break_holder] -->        <pee>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.<\/pee><!-- [et_pb_line_break_holder] -->        <span class=\"gerd-ex-pill pill-2\">150 min\/week &mdash; spread across the week<\/span><!-- [et_pb_line_break_holder] -->      <\/div>\n<p><!-- [et_pb_line_break_holder] -->    <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->    <\/p>\n<div class=\"gerd-ex ex-3\"><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-ex-icon icon-3\"><!-- [et_pb_line_break_holder] -->        <svg viewBox=\"0 0 30 30\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><!-- [et_pb_line_break_holder] -->          <path d=\"M8 22 L8 8\" stroke=\"white\" stroke-width=\"1.8\" stroke-linecap=\"round\"\/><!-- [et_pb_line_break_holder] -->          <path d=\"M8 8 L15 14 L22 8\" stroke=\"white\" stroke-width=\"1.8\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><!-- [et_pb_line_break_holder] -->          <path d=\"M5 22 L25 22\" stroke=\"white\" stroke-width=\"1.8\" stroke-linecap=\"round\"\/><!-- [et_pb_line_break_holder] -->          <circle cx=\"22\" cy=\"18\" r=\"3.5\" stroke=\"white\" stroke-width=\"1.5\"\/><!-- [et_pb_line_break_holder] -->          <path d=\"M22 16.5 L22 19.5 M20.5 18 L23.5 18\" stroke=\"white\" stroke-width=\"1.2\" stroke-linecap=\"round\"\/><!-- [et_pb_line_break_holder] -->        <\/svg><!-- [et_pb_line_break_holder] -->      <\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/p>\n<div><!-- [et_pb_line_break_holder] -->        <pee class=\"gerd-ex-rank rank-3\">No. 3 &mdash; Strong evidence<\/pee><!-- [et_pb_line_break_holder] -->        <\/p>\n<h3>Inspiratory Muscle Training<\/h3>\n<p><!-- [et_pb_line_break_holder] -->        <pee>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.<\/pee><!-- [et_pb_line_break_holder] -->        <span class=\"gerd-ex-pill pill-3\">5 sessions\/week<\/span><!-- [et_pb_line_break_holder] -->      <\/div>\n<p><!-- [et_pb_line_break_holder] -->    <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->    <\/p>\n<div class=\"gerd-ex ex-4\"><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-ex-icon icon-4\"><!-- [et_pb_line_break_holder] -->        <svg viewBox=\"0 0 30 30\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><!-- [et_pb_line_break_holder] -->          <path d=\"M6 20 Q10 17 15 20 Q20 23 24 20\" stroke=\"white\" stroke-width=\"1.8\" stroke-linecap=\"round\"\/><!-- [et_pb_line_break_holder] -->          <path d=\"M6 24 Q10 21 15 24 Q20 27 24 24\" stroke=\"white\" stroke-width=\"1.5\" stroke-linecap=\"round\" opacity=\"0.5\"\/><!-- [et_pb_line_break_holder] -->          <circle cx=\"20\" cy=\"8\" r=\"2\" fill=\"white\"\/><!-- [et_pb_line_break_holder] -->          <path d=\"M20 10 L18 14 L14 16 M20 10 L22 14\" stroke=\"white\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><!-- [et_pb_line_break_holder] -->        <\/svg><!-- [et_pb_line_break_holder] -->      <\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/p>\n<div><!-- [et_pb_line_break_holder] -->        <pee class=\"gerd-ex-rank rank-4\">No. 4 &mdash; Good supporting option<\/pee><!-- [et_pb_line_break_holder] -->        <\/p>\n<h3>Swimming &amp; Yoga<\/h3>\n<p><!-- [et_pb_line_break_holder] -->        <pee>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.<\/pee><!-- [et_pb_line_break_holder] -->        <span class=\"gerd-ex-pill pill-4\">2&ndash;3 sessions\/week<\/span><!-- [et_pb_line_break_holder] -->      <\/div>\n<p><!-- [et_pb_line_break_holder] -->    <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->  <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->  <\/p>\n<div class=\"gerd-avoid\"><!-- [et_pb_line_break_holder] -->    <pee class=\"gerd-label\">What to avoid<\/pee><!-- [et_pb_line_break_holder] -->    <\/p>\n<h2>Exercises That Make It Worse<\/h2>\n<p><!-- [et_pb_line_break_holder] -->    <\/p>\n<div class=\"gerd-avoid-grid\"><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-avoid-item\"><!-- [et_pb_line_break_holder] -->        <\/p>\n<div class=\"avoid-dot\"><\/div>\n<p><!-- [et_pb_line_break_holder] -->        <\/p>\n<div><!-- [et_pb_line_break_holder] -->          <strong>Sit-ups &amp; crunches<\/strong><!-- [et_pb_line_break_holder] -->          <span>Squash the stomach from the outside<\/span><!-- [et_pb_line_break_holder] -->        <\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-avoid-item\"><!-- [et_pb_line_break_holder] -->        <\/p>\n<div class=\"avoid-dot\"><\/div>\n<p><!-- [et_pb_line_break_holder] -->        <\/p>\n<div><!-- [et_pb_line_break_holder] -->          <strong>Running hard<\/strong><!-- [et_pb_line_break_holder] -->          <span>The up-down movement shakes acid loose<\/span><!-- [et_pb_line_break_holder] -->        <\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-avoid-item\"><!-- [et_pb_line_break_holder] -->        <\/p>\n<div class=\"avoid-dot\"><\/div>\n<p><!-- [et_pb_line_break_holder] -->        <\/p>\n<div><!-- [et_pb_line_break_holder] -->          <strong>Heavy lifting<\/strong><!-- [et_pb_line_break_holder] -->          <span>Holding breath under load forces acid up<\/span><!-- [et_pb_line_break_holder] -->        <\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/p>\n<div class=\"gerd-avoid-item\"><!-- [et_pb_line_break_holder] -->        <\/p>\n<div class=\"avoid-dot\"><\/div>\n<p><!-- [et_pb_line_break_holder] -->        <\/p>\n<div><!-- [et_pb_line_break_holder] -->          <strong>Inverted yoga poses<\/strong><!-- [et_pb_line_break_holder] -->          <span>Gravity pulls acid toward the oesophagus<\/span><!-- [et_pb_line_break_holder] -->        <\/div>\n<p><!-- [et_pb_line_break_holder] -->      <\/div>\n<p><!-- [et_pb_line_break_holder] -->    <\/div>\n<p><!-- [et_pb_line_break_holder] -->  <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->  <pee class=\"gerd-disclaimer\"><!-- [et_pb_line_break_holder] -->    <strong>Note:<\/strong> 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.<!-- [et_pb_line_break_holder] -->  <\/pee><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><\/div>\n<p>[\/et_pb_code][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":100944,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"<!-- wp:paragraph -->\n<p>Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc non fringilla velit. Nulla pellentesque magna sed arcu tristique placerat. Sed diam purus, varius ut elit sed, fringilla maximus diam. Suspendisse dignissim dui eget auctor venenatis. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. 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