You’ve probably already been told that exercise can help reduce your risk for fibroids and fibroid symptoms. But did you know that not all exercises are suitable for women with fibroids?
Some exercises can actually make fibroid symptoms worse and may be uncomfortable. While other exercises can help relieve symptoms and are better suited for a fibroid management plan.
Read on to figure out which exercises might be best for your body and which exercises are worse for fibroids.
How Exercise Can Help Manage Fibroids
Doing regular exercise might be a game-changer for you in managing uterine fibroids. Participating in regular physical activity lessens the risk of fibroid growth. In fact, one of the biggest risk factors for fibroids and painful periods is obesity.
Regular exercise has a lot of other benefits, including improved circulation, reduced inflammation, and promoting detoxification through lymph mobilization and sweating.
The right type of exercise can also promote better hormone balance. This is important since fibroids are linked to estrogen dominance.
The Worst Exercises for Fibroids
While exercise is generally good for women with fibroids, there are some things you’ll want to avoid. Doing the wrong type of exercise is a habit that can make fibroid symptoms worse.
1. High-impact exercises: Exercises like running, extreme aerobics, or high-impact sports might do more harm than good. Many of these exercises can increase stress hormones and contribute to hormonal imbalances.
2. Abdominal pressure exercises: Similarly, sit-ups, crunches, and exercises that put a strain on your belly ought to be approached with caution. These exercises might increase discomfort for women with larger fibroids and may trigger spotting or bleeding.
The Best Exercises for Fibroids
Now that you know what not to do, let’s dive into the exercises that are better suited for fibroid survivors.
1. Low-impact aerobic activities: Fun activities that are gentle on the body, like swimming, brisk walking, and other low-impact cardio, get the heart rate up without stressing the body as much.
2. Flexibility-improving activities: Stretching exercises and pilates not only develop flexibility but also help destress. Another key element of these types of activities is their emphasis on breath, which can promote detoxification as well.
3. Movements that stimulate lymphatic flow: Inversions, low-intensity trampoline or rebound exercises, and even deep breathing exercises are all specific ways to stimulate lymphatic drainage, which helps to detoxify the body.
4. Exercises that gently engage the pelvic floor muscles: Although crunches and sit-ups are off the table when it comes to exercising with fibroids, there are other ways to engage your core and pelvic floor muscles. Exercises like bridges, modified dead bugs, or belly breaths can help without putting too much pressure on fibroids in the region.
More Tips For Exercising With Fibroids
Before you commit to a new routine, there are a few things you’ll want to consider.
1. Talk to a pro: Talk to a medical care professional to get customized advice for the seriousness of your condition.
2. Pay attention to your body: Focus on your body’s signs during exercise. If you experience pain or uneasiness, it’s okay to take it easy.
3. Be mindful of your menstrual cycle: Respect your body’s natural ebbs and flows. Note times in your cycle when your energy is lower and adjust your workout routine accordingly.
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4. Keep a balanced everyday routine: Integrate a blend of cardiovascular, strength training, and flexibility activities. Variation is key when it comes to a holistic way of achieving physical well-being.
5. Support your workouts with good eating habits to fuel your workouts. If you need some help, check out my Muse Lifestyle Meal Guide.
5. Remain hydrated: Hydrate adequately before, during, and after exercise because dehydration can make fibroid symptoms worse. as it might worsen symptoms related to fibroids and can affect overall exercise performance.
6. Focus on breathing: As I stated earlier, breathing is an important part of overall well-being and can help fend off fatigue and improve your mind/body connection.
7. Consistency is Critical: It is the name of the game, so stay focused, stick to your routine, and let your fibroid symptoms take a back seat.
The Key Takeaway
So, what are the key takeaways here? A consistent exercise routine can reduce your risk for fibroid growth and ease fibroid symptoms. Just remember to focus on low-intensity exercises that improve circulation and flexibility. And avoid exercises that deplete the body and put a strain on your abdomen.
If you’re unsure, always consult a professional to help with your unique physical situation.