A healthy and safe exercise guide for ulcer sufferers

Exercise guide for ulcer sufferers

Ulcer or dyspepsia is a symptom of upper abdominal pain, continuous belching, flatulence, burning sensation in the stomach, nausea, and wanting to vomit.

These symptoms are usually experienced by people with gastric acid reflux / GERD (gastroesophageal reflux disease).

Usually, people with this condition are also overweight. That is why, doctors will usually ask to lose weight.

You will be asked to reset your diet and increase your activities, such as exercise. Unfortunately, exercise can also trigger ulcer symptoms.

Certain exercise movements can increase pressure on the stomach. As a result, stomach acid rises and causes ulcer symptoms.

Although it can be risky, it does not mean that ulcer sufferers are not allowed to exercise. This activity is still safe and healthy if it is done by paying attention to the condition of the body.

Here are some exercise guidelines that you should follow if you have an ulcer.

1. Choose the right sport

In order for exercise for ulcer sufferers to run safely, the choice of type of exercise must be considered. The goal is to avoid excessive pressure on the stomach.

You should avoid exercises that can block the function of the lower esophageal (esophageal) sphincter muscles. Movements that require you to stay upside down, bend over, or defy gravity for long periods of time should also be avoided.

Doing high-intensity exercise can also relax the esophageal sphincter muscles, allowing stomach acid to rise up into the esophagus.

Examples of high-intensity sports that ulcer sufferers should avoid are running, cycling, jumping rope, climbing, lifting weights in a lying position, or exercising with fast movements.

Instead, try to do sports such as walking leisurely, swimming, and lifting weights in a standing position.

2. Eat first

Food becomes a source of energy for exercise. This is very important, especially for ulcer sufferers so that they can prevent stomach acid from rising due to an empty stomach during exercise.

However, the choice of food before exercise should also not be arbitrary. You should avoid foods and drinks that usually trigger acid reflux, such as:

Spicy, fatty, and oily foods
Coffee, soda and alcohol
Acidic fruit, such as oranges or tomatoes

In addition, practice healthy eating habits. Eat calmly and chew properly. Do not eat in a hurry, because it can trigger stomach acid or make you eat more (full).

Don't forget to take the medicine prescribed by your doctor if you take it regularly.

3. Give pause after eating

In addition to eating choices, the time to start exercising for ulcer sufferers also needs to be considered. After eating, don't immediately start exercising.

If you move with your stomach full of food, the pressure on the sphincter will increase. As a result, ulcer symptoms can recur.

Instead, give a break of 2 hours for the food in the stomach to move to the small intestine. This allows stomach acid not to rise up into the esophagus.

4. Don't forget to warm up and drink water

One of the tips for smooth exercise for ulcer sufferers is the selection of sports clothes. Avoid clothes that are too tight, which can increase the pressure around the stomach.

When ready, continue with a 5-10 minute warm-up exercise. This exercise is a general rule that one must do before sports so that he does not experience injury.

In addition, don't forget to drink water while you are exercising. However, don't drink water until you're bloated. This is not good for your body because it can trigger acid reflux.

5. Consult a doctor

For ulcer sufferers who want to make an exercise plan, don't hesitate to consult a doctor. Your doctor can help you make a more mature exercise plan without being bothered by the appearance of ulcer symptoms.

This consultation is carried out at the same time to check how the progress of your gastric acid reflux disease or GERD conditions.