Endometriosis Exercise Plan + What Should be Avoided

Shahraz Ali

Shahraz Ali

Endometriosis is a common condition that can affect women of reproductive age. The endometrium is the tissue that lines the inside of the uterus, and endometriosis occurs when this tissue grows outside of the uterus.

This isn’t just a regular problem, it’s one that is extremely difficult to work around. It can cause pain, inflammation, and scarring.

Exercise is often recommended as a way to help relieve the symptoms of endometriosis, but because of how painful it is, it can be difficult to know what exercises are safe to do and which ones should be avoided.

In this blog post, we will give you a workout plan for endometriosis sufferers. We will also give you some tips on what to avoid when exercising with endometriosis!

Workout Plan for Endometriosis Sufferers

Before we get into what you should be avoiding, here is a workout plan that is safe for endometriosis sufferers:


Walking is a low-impact exercise that is great for endometriosis sufferers. It is gentle on the joints and can help to reduce inflammation. Aim to walk for 30 minutes each day. This can help to increase your energy levels in a controlled, relaxed way and, with it, reduce symptoms of endometriosis.


Pilates is another low-impact exercise that can be beneficial for endometriosis sufferers. It focuses on strengthening the core muscles, which can help to support the lower back and pelvis. There are many beginner-friendly Pilates workouts available online that you can choose from. Even if some feel like they’re too difficult, there’s always going to be a plan that works for you. Start with beginner-level exercises, floor pilates, and things like that and then work your way up!


Yoga can help to reduce pain and improve flexibility. There are many different yoga poses that can be beneficial for endometriosis sufferers. Try to do yoga 3-4 times per week. This doesn’t have to be hardcore yoga. You can look up some beginner-level yoga flows online. You can even find follow-along videos on YouTube to help get you started and then slowly progress to more difficult routines. 


Swimming is another great exercise for endometriosis sufferers because it is low-impact and can help to reduce pain. Swimming can also help to improve your mental health. It is a great way to get some exercise without putting too much strain on your body. This is an aspect a lot of women forget about when they first try to get moving after their endometriosis diagnosis. However, it’s just as important to do things that are good for your mental health as it is to work on your physical health.

Pelvic floor exercises:

Pelvic floor exercises are important for all women, but they are especially important for those with endometriosis. These exercises can help to reduce pain and improve urinary incontinence. Aim to do pelvic floor exercises every day. This isn’t just good for your endometriosis, but it’s also good for your overall health!

Endometriosis Exercise Plan

What to Avoid When Exercising with Endometriosis

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There are some types of exercise that should be avoided if you have endometriosis. These are usually high-impact activities. That’s because they can cause pain and inflammation and make your symptoms much worse.

Here are some activities that you should avoid if you have endometriosis:


Running is a high-impact activity that can aggravate endometriosis symptoms. If you enjoy running, you don’t have to stop completely. However, you should try to limit your running to once or twice a week. And, when you do run, make sure to take it easy and not push yourself too hard.


Jumping is another high-impact activity that can make endometriosis symptoms worse. If you enjoy doing activities like jump roping or jumping jacks, you can still do them. Though jumping is fun, too much of it can be detrimental to your health. Keeping the activity limited to a few times a week should suffice, and when you do jump, make sure not to overdo it for long periods at a time without taking breaks in between. That way,  you’re not putting too much strain on your body all at once.

High-impact aerobics:

High-impact aerobics are any aerobic activities that involve a lot of jumping or bouncing. This includes activities like step aerobics, kickboxing, and even some forms of dance. These activities can be fun, but they’re also high-impact and can aggravate endometriosis symptoms. If you enjoy doing high-impact aerobics, you can still do them. However, you may want to consider doing them a little less often or supplementing them with low-impact activities like walking, biking, or swimming. That way, you still get your workout in and won’t put your body at risk, either.

Low-impact activities are the best choice when you have endometriosis. That’s because they won’t aggravate your symptoms and will help you stay active without putting too much strain on your body. If you’re looking for ideas apart from the ones we’ve already mentioned above, just google “Low impact activities” and you’ll find a slew of ideas that are perfect for you!

Quick Steps for Working Out as an Endometriosis Sufferer

Now that we’ve gone over some of the main things you need to keep in mind, here are some quick steps for  working out as an endometriosis sufferer:

  • Talk to your doctor before starting any new exercise routine.
  • Start slowly and gradually increase the intensity of your workouts.
  • Listen to your body and take breaks when you need to.
  • Incorporate a mix of low-impact and high-impact activities into your routine.
  • Avoid activities that are known to aggravate endometriosis symptoms.
  • focus on your mental health as well as your physical health.
  • Remember that every single body is different and what works for one person may not work for another.
  • Find a workout buddy who understands what you’re going through.
  • If you experience endometriosis bleeding after exercise, stop and contact your doctor immediately.
  • Have patience, and don’t get discouraged if you can’t do everything you want to right away.

The Bottom Line

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Exercise is an important part of managing the symptoms of endometriosis, but it’s important to choose the right exercises and avoid those that may aggravate your symptoms. Walking, yoga and pelvic floor exercises are all great choices for women with endometriosis.  Just remember to start slowly, increase the intensity gradually, and take breaks when you need to. And, most importantly, listen to your body. It will tell you what it needs when it needs it!.

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