Endometriosis symptoms can be painful and disruptive, to the point where you may notice it has an impact on your ability to stay active, on other days you may feel well enough to get some physical activity in—and it may even help your symptoms.1,2
It can be difficult to know where to start when you haven’t exercised for a while. It’s best to start small (smaller than you think) and see how your body responds. Unfortunately, flare-ups do occur and sometimes too much exercise, too soon, that’s too intense, can be a trigger. Initially, the best approach will be less is more.1
Think about your exercise ‘dose’ as a combination of modality, duration, intensity, and frequency:
- Modality (type of exercise - walking, weights, yoga etc.)
- Duration (time spent doing the exercise)
- Intensity (low, moderate, high)
- Frequency (how many days per week)
There are no strict rules around types of exercise you should avoid if you have endometriosis. Everyone is different, so activities that will and won’t be comfortable for you will vary. to avoid any exercise or activity that exacerbates the pain or pain symptoms. If it makes you feel worse, don’t do it. Finding an exercise modality that makes you happy is the best option even if that’s just taking a brisk walk. You will be consistent in your exercise plan if you enjoy it! The best form of exercise will always be the one that you enjoy most.
Still not sure where to start? Some of my favourite ways to exercise for beginners or those that haven’t exercised in a while are:
- Mat or reformer pilates classes
- Yoga
- Bodyweight and band exercises
- Brisk outdoor walking
- Indoor bike
- Ensari I, Lipsky-Gorman S, Horan EN, et al Associations between physical exercise patterns and pain symptoms in individuals with endometriosis: a cross-sectional mHealth-based investigation BMJ Open 2022;12:e059280. doi: 10.1136/bmjopen-2021-059280
- Awad E, Ahmed HAH, Yousef A, Abbas R. Efficacy of exercise on pelvic pain and posture associated with endometriosis: within subject design. J Phys Ther Sci. 2017 Dec;29(12):2112-2115. doi: 10.1589/jpts.29.2112. Epub 2017 Dec 7. PMID: 29643586; PMCID: PMC5890212.
- Australian Government Department of Health and Aged Care. (2023). Physical activity and exercise guidelines for all Australians. [Website]. Retrieved October 17, 2023, from https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians