Move Your Body, Love Your Body: Endo-Friendly Exercises

The purpose of training is to tighten up the slack, toughen the body, and polish the spirit. — Morihei Ueshiba

Living with endometriosis is no walk in the park. Between debilitating pain, fatigue, and flare-ups, it’s easy to fall into the trap of staying in bed all day and avoiding movement altogether. Trust me, I’ve been there. Some days, even getting out of bed feels impossible. But here’s the thing: movement can be a game-changer. On those less difficult days, finding a way to gently move your body—even for just a few minutes—can make a difference in managing endometriosis symptoms, improving your mood, and bringing about a sense of strength and empowerment.

It might seem counterintuitive to think about exercising when you’re dealing with pain, but research and personal experiences from fellow endo warriors suggest that movement can actually help and this is why:

• Promotes Circulation: Regular movement improves blood flow, which can help reduce inflammation and alleviate pelvic pain.

• Releases Endorphins: Endorphins are your body’s natural painkillers. Gentle exercise helps release these feel-good hormones, which can improve mood and reduce discomfort.

• Improves Flexibility and Core Strength: Building a stronger core and improving flexibility can support your pelvic area and reduce strain on the surrounding muscles.

• Reduces Stress: Stress can worsen endometriosis symptoms. Exercise—especially mindfulness-based practices like yoga—helps regulate stress hormones and promote relaxation.

• Prevents Muscle Stiffness: Staying sedentary for too long can lead to muscle stiffness and tension, especially in the lower back and pelvic area. Movement can help counteract this.

However, not all exercises are created equal for those with endometriosis. Vigorous, high-impact workouts or intense cardio can sometimes trigger flare-ups, leaving you in more pain than before. Exercise isn’t about “pushing through the pain.” It’s about listening to your body and discovering gentle, low-impact ways to stay active that won’t trigger a flare-up or make symptoms worse. Let’s explore some of my favourite endometriosis-friendly exercises, some of which I’ve found to be effective, manageable, and supportive of my journey as an endo warrior:

1. Pilates

Pilates focuses on controlled, gentle movements that engage your core muscles without putting too much strain on your body. It can help improve posture, strengthen your pelvic area, and alleviate tension in your lower back.

2. Yoga

Yoga is one of my favourite forms of exercise, and for good reason. Gentle yoga flows and restorative poses not only enhance flexibility and promote relaxation, but they also help reduce stress—a major trigger for endo flare-ups. Focus on poses that target the hips, pelvis, and lower back to release tension in these areas.

3. Walking

Walking is an underrated form of low-impact cardio. It’s gentle on your joints, boosts circulation, and can be a great way to clear your mind. Whether it’s a slow stroll or a brisk walk, it’s a great way to stay active without overexerting yourself. I take short walks with my furbaby - so that's some exercise points for the both of us.

4. Swimming

Swimming is another personal favourite of mine because it’s a full-body workout that’s easy on the joints. Being in the water has a calming effect on the body, and swimming helps tone your muscles while keeping your movements low-impact.

5. Cycling (Stationary or Outdoor)

If you enjoy cycling, a stationary bike or a light outdoor ride can be an excellent way to get your heart rate up without putting too much pressure on your body. Just be sure to adjust your pace and resistance to avoid overdoing it.

6. Barre Workouts

Barre combines elements of ballet, pilates, and yoga, focusing on small, isometric movements that tone and sculpt muscles. It’s gentle yet effective for strengthening your core, legs, and glutes.

7. Resistance Band Training

Resistance bands allow you to tailor your strength training to your body’s needs. They’re a great way to build muscle without the strain of heavy weights, making them perfect for endo-friendly workouts.

8. Tai Chi

Tai Chi is a slow, meditative martial art that emphasises balance, flexibility, and mindful breathing. It’s an excellent way to centre yourself, reduce stress, and improve your overall sense of well-being. I haven't tried it myself, but I'd really love to one day. I've heard great things about it.

9. Dance Cardio

For those days when you feel a little more energised, dance cardio can be a fun and uplifting workout. Just be mindful of your movements—stick to low-impact routines to avoid triggering a flare-up.

10. Restorative Yoga

On days when even a gentle flow feels like too much, restorative yoga is a lifesaver. These slow, supported poses are designed to relax your body and calm your mind, helping to ease discomfort and stress.

As someone who’s not only living with endometriosis, I’ve learned the hard way that not all exercises are right for me. Intense cardio or vigorous routines often leave me in bed, crying in pain from a terrible flare-up and relying on a cocktail of painkillers and anti-inflammatory medication.

That’s why I’ve come to love exercises like yoga, pilates, and swimming. These forms of movement are gentle, therapeutic, and restorative. They allow me to stay active without worsening my symptoms, and they’ve become a vital part of my self-care routine.

I know that finding the motivation to exercise can be incredibly hard when you’re dealing with pain and fatigue. But I encourage you to try—on the less difficult days, when your body feels like it can handle it. Even small steps, like a 10-minute yoga session or a short walk, can make a difference over time.

Personally, my husband has been such a huge motivator for me. He encourages me to get moving, even on days when I’d rather curl up in bed. Thanks to his support, I’ve recently rejoined the gym—not just to stay active but also to get out of the house, be more intentional about my exercise routine, and spend time in an environment filled with other humans. It’s been a refreshing change, and knowing he’s cheering me on makes it that much easier to take those small but meaningful steps toward wellness. The goal is also to start working out together and doing toning exercise together.

Important Things to Keep in Mind

• Listen to Your Body: Every body is different, and what works for one person might not work for another. Pay attention to how your body feels during and after exercise, and adjust your routine accordingly.

• Consult Your Doctor: Before starting any new exercise regimen, it’s always a good idea to check with your healthcare provider, especially if you’re managing a chronic condition like endometriosis.

• Pace Yourself: You don’t have to push yourself to the limit. Gentle, consistent movement is far more beneficial than overexertion.

Living with endometriosis is challenging, but you don’t have to navigate it alone. Remember, movement is about more than just physical health—it’s about taking care of your mind, connecting with your body, and finding moments of joy and strength in your journey.

So, whether it’s through yoga, walking, swimming, or any of the exercises listed above, I hope you’ll find a way to move your body that feels good and empowering. And when the tough days come (because they will), give yourself grace and remember that rest is just as important as movement.

You’re doing the best you can, and that’s more than enough.

Disclaimer: The exercise recommendations provided in this blog post are general suggestions aimed at supporting individuals living with endometriosis or any other inflammatory chronic illness. However, every body is unique, and what works for one person may not work for another. It’s important to listen to your body and only engage in activities that feel comfortable and manageable for you.

If you are experiencing severe pain, discomfort, or other symptoms, or if you are new to exercise or managing a chronic condition, please consult with your physician or healthcare provider before starting any new workout routine. They can provide personalised guidance to ensure your fitness plan is safe and appropriate for your condition.

Remember, your health and well-being come first, and it’s okay to rest on days when movement feels too difficult. Always honour your body’s needs and capabilities.

Signed

#EndoWarriorH