Exercise and endo

[lslo23]

So I really want to get back into exercising but my energy levels and pain have been particularly bad over the last 4 weeks!

Does anyone have any tips or advice/even a gentle exercise plan that they use that I can follow?

I’m desperate to lose a bit of weight but the thought of actually going to the gym isn’t appealing.

Thanks in advance x

[luthien]

Hey, sorry you're feeling awful.

I've had two laps during my new exercise routine, and have actually found it better than the gym stuff so would recommend looking into stuff! I do yoga warmups and cool downs, core strengthening, handstands classes, gymnastics rings and pole fitness - each one once a week with a group. So a nice mix, I've found that my endo symptoms work better with these sorts of things than standard gym stuff because it's all done at you own pace and works on the areas of your body endo has made weak - abs, hips, back, pelvic floor. You can start at any level and progress at your own pace - I've been doing pole fitness for about a year and a bit; it's body strength, and confidence, none of the stigma. Think of a chin up bar but vertical! Have a google of "Endometriosis: Looking in from the Outside – Emma Reed" it's such an inspirational story, also google "pole fitness and endometriosis". I like the core stuff because it really works on areas I didn't know how to use post surgery, then handstands is a progression and feels amazing. Gymnastics rings are those small rings hanging, that's amazing as the classes help build good posture, engage all areas of your body including your toes!

Anyway going off point a bit lol! You could try yoga moves for beginners, it'll go through some of the basics, breathing, focussing on really listening to your body and finding out what areas hurt and what's strong. Then from there you can look up strengthening exercises for areas that just aren't working - most of the problem for women with endo is core strength, glutes and hamstrings. Yoga teaches you how your body all works as one unit. There's lots of different types so have a look at google and youtube to see what you'd like, you can do it at home or attend classes. I like classes as everyone's friendly and you can have a giggle!

Over the year and a half of pole fitness - I'd say I've lost quite a bit of weight, natural loss, and gained muscle strength in areas I didn't know I had, plus as it's my own body, learning to do amazing things with it helps my confidence and feel good pain relief hormones. You'll gain a bit of weight with any bodyweight training exercise as muscle is denser than fat so don't go by the scales just go by your progress, and how you actually feel (as in touch areas of yourself lol, like your stomach, and butt and arms! It needs to feel fun so the pain is reduced, that's why I like what I do!

I know there's a lot of info, hope it helps! x

[Hansen82]

I find that during a flare up a gentle walk is good and when I’m feeling stronger a faster walk. I try to do yoga even when I’m really unwell, I know that strength and conditioning and the mental well-being is essential for managing this. Swimming is really good even when no energy as I try to just do a few lengths and always end up doing more and the boost I get from this is brilliant. I love running but have not got the energy, going to start from beginning again. Best of luck

[tmjourney]

If I work out during my period/ endo flare I always spit up so much blood 😭 so I stopped working out during that time. I have been really tired recently though.

Endo sucks girl, but you can lose in other ways for sure! The endo diets are pretty healthy? Or you could try going vegan for a month to cut a few lbs! When I went vegan for a month i didn’t have a problem with my endo for three months!

[lslo23 in reply to tmjourney]

Oh wow that’s really good to know! I’ve had a look at the endo diet and started making small changes so hopefully that’ll help!

Thanks for all your advice!

[tmjourney in reply to lslo23]

Yes good luck girl ❤️ It was super hard to go vegan for a month but if u can tough through, the results may be so good you end up sticking to it!