If endometriosis keeps derailing your workout routine, these are the habits worth keeping

Williams’s experience is, sadly, not uncommon. For Emily Maddick, assistant editor and entertainment director at Glamour UK, there was also a four-year period between the onset of her symptoms and diagnosis. “In March 2018, I was diagnosed with endometriosis after having a laparoscopy surgery to remove the build-up.” The build-up she refers to is of endometrial tissue–the same tissue that’s normally found inside the womb. Endometrial tissue growing outside of the womb is what signifies the presence of endometriosis.

“This tissue can be found growing outside of the womb in places such as ovaries, the bowel, bladder and, rarely, in the chest or brain,” explains Dr Lafina Diamandis, holistic GP and the founder of Deia Health. “Endometrial tissue is highly sensitive to hormonal changes, and during your period can break down and bleed, which causes symptoms.”

Maddick’s pain was dull and throbbing, radiating from her left ovary sporadically throughout the month. “It was particularly noticeable when I ovulated or during my period,” she recalls, noting that it would spread to her entire pelvis and lower back during particularly bad bouts. As two people keenly aware of the benefits of regular exercise–for everything from mood to energy, sleep to stress–both Williams and Maddick found themselves having to reframe the way they approached managing their symptoms.

How can endometriosis affect exercise?

Not only is there the pain to contend with, but the exhaustion, bloating and distension can make working out a distant dream for people with endometriosis. Ironically, for some people, it’s also one of the things that can help most with mitigating some of the symptoms. “Exercise can be a powerful tool for managing endometriosis, offering benefits like pain relief, hormone balance, improved mood, and reduced fatigue,” says Dr Diamandis.

However, there is a smart way to exercise with endometriosis and it’s all about tailoring the type of exercise to how you’re feeling and where you are in your cycle. “Low-impact activities ease symptoms without putting excess strain on the body,” she continues. “However, high-intensity workouts may trigger flare-ups, increase inflammation or worsen pelvic pain. The key is to trust and listen to your body, and choose movement that supports rather than stresses it.”

Both women made the switch to predominantly low-impact exercise. “After years of lifting heavy, I started to implement Pilates into my routine and found it, honestly, transformative. That and walking,” Williams recalls. “After my operation (she had a fibroid removal procedure), I had to switch my mindset to working with my body rather than against it.”