Endometriosis and Exercise: A Gentle Plan for Busy Mums

Some months you feel fine. Other months, the pain, the heavy bleeding and the bone-deep tiredness flatten you, and on top of that there are packed lunches to make and a school run to do. If that sounds familiar, you have probably wondered whether exercise helps or makes things worse. This post is a practical, honest look at endometriosis and exercise: what gentle activity can look like, what to do on flare days, and how to work with your GP rather than around them.

I am a coach, not a doctor. Nothing here replaces medical advice, and if you think you might have endometriosis, or your symptoms are changing, please speak to your GP first.

What endometriosis is, in plain words

The NHS page on endometriosis describes it as a long-term condition where tissue similar to the lining of the womb grows in other places, such as the ovaries and fallopian tubes. Symptoms listed by the NHS include severe period pain that stops you doing normal things, pelvic pain at other times, heavy periods and extreme tiredness. There is no known cure, but treatment can help manage symptoms, and the NHS advises seeing a GP if your symptoms are affecting your everyday life, work or relationships, or if treatment has not helped.

That last point matters. If you are pushing through severe pain every month to get to the gym, the first job is not a better workout plan. It is a GP appointment.

Endometriosis and exercise: why moving can still be worth it

The NHS endometriosis page does not set out a specific exercise programme, so I will not pretend there is a magic routine. What we do know from the general NHS guidance on the health benefits of exercise is that regular activity supports mood, sleep, heart health and energy. For many people living with a long-term condition, the bigger win is feeling a bit more in control of their body on the good days.

The trick is to plan for two kinds of day, not one.

A two-track plan: good days and flare days

Good days: 25 to 30 minutes, moderate

On days when pain is low, aim for a session that leaves you feeling better, not wiped out. For example:

• Warm up, 5 minutes: marching on the spot, arm circles, slow hip circles.
• Strength circuit, 3 rounds: 10 sit-to-stand squats from a chair, 8 to 10 incline push-ups against a worktop, 10 glute bridges, 8 bent-over rows per arm with a full water bottle or light dumbbell. Rest 60 seconds between rounds.
• Brisk walk, 10 minutes: the kind where you can talk but feel warm.
• Cool down, 5 minutes: gentle stretches for hips, thighs and lower back.

If any move increases pelvic pain, swap it out. Deep core work, heavy bracing or lots of twisting can feel unpleasant for some people, while others are fine. There is no single rule, so let your body be the guide.

Flare days: 5 to 10 minutes, or nothing at all

On a bad day, rest is a valid choice. If you want to move, keep it very gentle:

• A slow 10-minute walk, even just round the block or to the corner shop.
• Lying on your back with knees bent, letting both knees drop slowly side to side, 10 times.
• Child’s pose with a cushion under your hips, or on your side with a pillow between your knees.
• Slow belly breathing: in through the nose for 4, out through the mouth for 6, for 2 to 3 minutes.

None of this is training. It is just a way of not losing the habit of moving, without asking anything of a body that is already struggling.

Track it so you can spot patterns

A simple note on your phone works well. Each day, jot down your cycle day, pain from 0 to 10, energy from 0 to 10, and what activity you did. After two or three months, you might notice that a certain type of session reliably leaves you worse a day later, or that walking on day 2 of your period actually helps. That record is also really useful to show your GP or gynaecologist, because it turns “I feel rubbish sometimes” into clear information.

Working with your GP, not around them

A few questions worth taking to your appointment:

• Is there any reason I should avoid particular types of exercise right now?
• If I have had surgery, when can I return to activity, and what should I build up first?
• Could pelvic health physiotherapy help with my pain or pelvic floor?
• Are there any signs that should make me stop and come back?

The NHS page also points to support from Endometriosis UK, which runs a helpline and support groups. Living with a long-term condition is tiring in more than one way, and talking to people who get it can help.

Where a small-group class fits

A group class works best on your good days, and only once you have had the all-clear to exercise. In my classes every exercise has an easier and a harder option, so you can drop to the gentler version mid-session without anyone batting an eyelid. If your hips and lower back tend to tighten up around your period, the SYP Unlock hip and back mobility class is a calm place to start. Just tell me quietly before class how you are feeling that day, and we adjust.

If you also want ideas for the rest of the month, my posts on exercising on your period and rest days and recovery go into more detail. And if stress is part of your picture, exercise for stress relief is worth a read too.

FAQs

Is it OK to exercise with endometriosis?

For many people, gentle to moderate activity is fine on days when symptoms allow, but everyone is different. Check with your GP first, especially if you are in a lot of pain, waiting for tests or recovering from surgery.

What type of exercise is best for endometriosis?

There is no single best type. Walking, light strength work, mobility and swimming are common starting points because they are easy to scale. Pick what you enjoy and what does not leave you worse the next day.

Should I exercise during a flare-up?

Only if it feels helpful. Very gentle movement, like a short walk or slow stretching, suits some people. Rest is equally valid. Never push through severe pain.

Can exercise make endometriosis worse?

Some people find certain moves, such as heavy core bracing or high-impact jumping, increase pain. A symptom diary helps you spot this. If exercise regularly makes your pain worse, stop and speak to your GP.

Book your first class

When you have the go-ahead from your GP and want a friendly place to move on your good weeks, come and try a session. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, with a maximum of 10 people and £15 a class, so you only book when you feel up to it. Book your £15 class here, or call or WhatsApp me on 07301 512215 to talk it through first. If you would prefer a plan built around your cycle and symptoms, you can read about personal training for women in Archway at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.