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Updated on April 24, 2024
Endometriosis is a condition where tissue similar to the lining of the uterus grows outside the uterus, causing swelling, inflammation, and pelvic pain. If you are one of the estimated 190 million people living with it worldwide, finding relief and ways of coping are of the utmost importance.
Fortunately, there’s good news: Some research suggests that exercise could help manage endometriosis symptoms. Among other benefits, regular physical activity may reduce stress, inflammation, and pain.
Of course, being told that working out helps relieve endometriosis is one thing. But training with cramps, heavy periods, and lower back pain associated with the condition is another story. In fact, some studies have found that too-intense exercise can have negative effects—so it’s important to carefully consider what activities you’re comfortable doing.
With that in mind, here are five ways people with endometriosis can stay on track with exercise, even when it’s a challenge.
Be consistent
It’s more important to be consistent in your workouts than to push yourself hard for a month and then stop going for two weeks. Consistency builds momentum and habit, allowing you to get into the daily routine of working out.
On days when doing a full workout seems impossible because of pain, you may still find it helpful to get your body moving—even if it’s for 5 minutes at a time. It could help you cope with the stress and pain, and act as a distraction. Over time, it may also help reduce body fat, which can ease symptoms.
Create achievable goals
It can be difficult to go from never working out to exercising routinely four or five times a week. But building a healthy habit requires time and dedication. That’s why it’s important to create goals that are achievable and realistic for you and your body.
Some people begin slower, taking time to gauge what exercise feels right. For example, they may try 5-minute stretching routines or 10 to 15 minutes of moderate-intensity training each day. Others start out at a higher intensity. For example, they may want to run 2 miles by the end of the month without stopping. By setting achievable goals, you can stay motivated and results-driven.
Make up a schedule
An exercise schedule allows you to note progress, switch up your workouts, and stay on track. With a weekly schedule, for example, you have a plan for the days ahead and will know what you’re doing with each workout—be it swimming, walking, weight training, or something else. When you show up at the gym, you’re focused and determined, not walking around aimlessly, trying to figure out which machines to use.
Find the right environment
It’s important that you feel safe, comfortable, and motivated in the place you choose to exercise. Asking yourself a few questions can help you pinpoint where to start. For example:
- Are you more comfortable working out alone or with friends?
- Do you need a personal trainer at first, or will you figure it out as you go?
- Do you prefer to stay indoors or go outdoors?
Say you want to work out indoors, but with others. Instead of opting for the machines, barbells, and treadmills at a typical gym, try group activities or fitness classes such as yoga and tai chi.
Find the right type of training
The type of training you envision for yourself has a lot to do with your goals. But it should also be focused and enjoyable. If walking on a treadmill for 30 minutes a day doesn’t appeal to you, try yoga, cardio and strength training, or martial arts. Just make sure to check with your healthcare provider (HCP) first.
If you’re thinking of starting or switching up your workout regimen, talk with your HCP, who can recommend different types of exercises that fit you and your body best.
