Tips for Exercising with Fibroids

Determining which exercises are good for fibroids can be a pain. Literally. Depending on the size and placement of the tumors, you may experience pressure and pain with certain movements.
Here are a few considerations for creating a routine with fibroids in mind. Do keep in mind that these suggestions are based on my experience and personal research. Always consult your healthcare provider before taking on a new regimen.

Intensity of Workouts

After several years of experimenting with my workouts, I decided to make a huge shift in how intensely I exercise.
Cardio was my go-to, but after putting some of my research into practice I decided to take a gentler approach with my body.

It seems counterintuitive, especially if you’re trying to lose a few pounds. But in actuality, women who are experiencing hormonal issues may find it more effective to do gentler exercise.

If you’re battling hormonal imbalance, too much frequent, intense exercise can actually have a negative impact on your hormones. According to Well and Good, “When you do really high-intensity exercise or endurance exercise, your body releases cortisol in response to the stress.”

Cortisol is a stress hormone that affects our body’s fight or flight response. Cortisol usually has a bad rep, but it does serve a purpose in the body. The issue comes about when your cortisol levels are chronically high.

High levels of cortisol increase testosterone and estrogen and lead to reduced levels of progesterone. High levels of estrogen are thought to be one of the main contributors or causes of uterine fibroids.

Form and Posture

Poor form during workouts can exacerbate pain caused by fibroids. There are also some common exercises that aren’t recommended for fibroid sufferers. These include sit-ups, crunches, and heavy weights.

What may feel comfortable for one person, may be difficult for another due to varying sizes and locations of tumors. Phyllis, Fibroid Queen, shows off some fibroid-friendly exercise modifications in this short video.

Breathing

Regardless of the type of regimen you choose, proper breathing is crucial.

Anemia or low iron often leads to chronic fatigue. Incorporating proper breathing throughout your workout will help keep the body oxygenated and invigorate instead of depleting.

Personally, I like to start every session out with a few minutes of deep breathing as a foundation and to warm my body. This is also one of the reasons why I’m a fan of yoga. Yoga encourages us to always come back to the breath.

One of my favorite ladies in the womb wellness space, Phyllis Frempong of @FibroidQueen, has some great gentle total-body moves that I’ve shared below.