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. 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. 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). Our aim is to reach at least 120 minutes of moderate activity, 75 minutes of vigorous activity each week including 2 strength-based sessions. 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. We want 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? Here are a few ways to exercise for beginners: mat or reformer pilates classes, yoga, bodyweight and band exercises, brisk outdoor walking, indoor bike.