15 Aug Benefits of Exercise for Endometriosis
This article was contributed and written by Accredited Exercise Physiologist, Chenaya Cooper.
WHAT IS ENDOMETRIOSIS (OR ‘ENDO’)?
Endometriosis is an oestrogen-fueled, chronic inflammatory condition affecting women and those with uteruses. Approximately 1 in 7 women in Australia live with endo as of 2023. It is defined as endometrial-like tissue growing outside the uterine cavity. This chronic health condition also affects up to 50% of women experiencing infertility.
Common symptoms associated with endo include non-cyclic pelvic pain, severe menstruation pain (dysmenorrhea), painful bloating, pain during sexual intercourse (dyspareunia) and infertility, among other symptoms. Due to its inflammatory nature, treatment for endo should not only focus on pelvic pain symptoms alone, but a whole-body approach that addresses all parts of a woman’s physiology.
Symptoms can also vary significantly from person to person, which often leads to extensive delays in diagnosis. Currently, accurate diagnosis can take years for many people.
ENDO SYMPTOM MANAGEMENT
There are many factors that contribute to endo symptom management and endo requires a collaborative multidisciplinary approach.
From an exercise physiology perspective, we can see a significant impact in symptom management through exercise. Studies show that both single and repeated bouts of exercise training improve symptoms surrounding numerous pain-related conditions, including endometriosis.
Exercise stimulates regulation of the serotonin and opioid receptors, reducing inflammatory markers associated with pain, reduces oxidative stress, improves fatigue and reduces the growth and survival of pain receptors associated with endometrial lesions. This highlights the importance of exercise for inflammation and pain for any chronic pain condition, including endo.
WHAT TYPE OF EXERCISE IS BEST FOR ENDO?
Researchers show that moderate-intensity exercise, performed at least 3 times per week shows better pain-related outcomes than vigorous-intensity exercise. This may include Pilates and moderate-intensity resistance and aerobic-based training.
Below are some tips for exercise that can be beneficial for endo symptom management, however it’s best to contact your local Accredited Exercise Physiologist when it comes to exercising with endo.
Pelvic floor strengthening
- Clams
- Bird dog (alternating arm and leg on hands and knees)
- Glute bridges
- Side lying leg raises
- Diaphragmatic breathing
Low impact exercise
- Yoga and Pilates
- Walking
- Swimming
- Cycling
- Mobility training
High impact exercise
- Avoid intense abdominal exercises, such as crunches
- Avoid intense exercise such as running, burpees and box jumps
Exercising after diagnosis
- Reconsider your approach to exercise following your endo diagnosis
- Consult an exercise professional for qualified advice to ensure the exercise you’re doing is safe and beneficial for your condition
WHO TO SEE FOR EXERCISE ADVICE WHEN LIVING WITH ENDO
It is important to seek expertise from an Accredited Exercise Physiologist (AEP) specialising in women’s health to ensure your health is optimised and your exercise routine supports you throughout your endo process.
Whether you are awaiting an endo diagnosis, have had surgery for endo or are experiencing pelvic pain, an AEP will be able to assist you in returning to daily activities and exercising without experiencing symptom flare ups!
Written by Chenaya Cooper. Chenaya is an ESSA Accredited Exercise Physiologist specialising in women’s health at Flow Physio Co. You can find Chenaya on LinkedIn here!
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