Getting Started
If you haven’t exercised in years, it’s always a good idea to check in with your physician first. Most doctors will say as long as you do not have a heart condition, then you go can start moving. Be on the safe side and get a thumb’s up before you get up. You may find your health care provider has some good ideas and resources to get you started.
Starting an exercise routine is never easy, especially if you can’t remember the last time you broke a sweat on purpose. Try and get as much physical activity into your life as you can—walking up a flight of stairs instead of taking the elevator, getting off the train or bus one stop early and walking the rest, doing a few simple stretches every day, learning some weight-based exercises, or joining a Pilates class. You have many choices.
As with the healthy eating habits, let your exercise routine develop slowly. Think of one thing you could do regularly to increase the amount of exercise you get. Start doing it. Then add something else, and so on. Encourage your family to join you.
Look for ways to incorporate more physical activity into everything you do. When you go to the doctor, the grocery store, or even the office, park as far away from the door as possible. If you do so every time you park, you can burn an extra 250 calories a day and feel better, too.
You don’t have to make a three-year commitment to the expensive gym to exercise. Many communities have a YMCA (see
Walking is the cheapest and easiest form of exercise. All you need to invest in is a good pair of walking shoes. If you are new to any form of exercise, walk for ten minutes at least once a day. After a month, add another five minutes. Keep adding until you can walk for a full half hour. Slowly work toward being able to walk a fifteen-minute mile.
It may take a little more effort to find a swimming pool, but swimming is an excellent form of exercise, especially if you have difficulty walking. The buoyancy of the water takes the strain off your body—especially if you have arthritis or suffer pain with weight-bearing exercises.
Many people with GERD find that gentle stretching exercises are the most helpful. Consider activities like swimming, Pilates, yoga, or practicing tai chi. Some people with digestive problems, especially GERD or IBS, may find that rigorous aerobic activities like running or hiking may lead to discomfort. In the same way, some movements, like crunches, may not be comfortable if they force stomach contents into the esophagus.
When you have digestive health issues, there are some considerations you need to factor into your exercise plan. Avoid eating two hours before exercise—especially anything fatty or gas-producing. If you do eat before you exercise, pay attention to the portion size. A large meal will require two to three hours of digestion before exercise, while a smaller snack may require only thirty minutes to an hour of digestion. Avoid caffeine or hot drinks before exercising. Both have the potential for speeding up abdominal cramping. Try to time your workouts so you exercise at the times when your intestines are quieter.
If you are ready to make a commitment to better health, visit your local humane society and adopt a canine companion. Dog owners walk 300 minutes a week on average, while dogless-walkers average just 168 minutes. A human friend works, too.
When you exercise, you may get heartburn when the lower esophageal sphincter (LES) is loose, opens inappropriately, and allows stomach contents to back up into the esophagus. To prevent it, avoid jarring activities like running or jumping and, instead, walk, swim, or ride a bicycle. Drink lots of water while you work out, which should aid in digestion. If heartburn continues to be a problem, you may want to take an antacid before you exercise.
If you have pain in your chest following exertion, you might think it’s heartburn when it is angina, or heart pain. Anyone with chest discomfort during or after exercising, even if it feels like heartburn, should be evaluated for heart problems.
