Can Exercise Help Reduce Fibroids? Here’s What to Know

Fibroids are a common health concern for many people with uteruses, affecting up to 80 percent of those assigned female at birth (AFAB) by age 50, according to American Family Physician. If you’ve been diagnosed with fibroids, you may be wondering whether exercise can help shrink them or at least ease the discomfort they cause.

While physical activity alone won’t shrink or eliminate fibroids, it can be an effective tool in managing symptoms and improving overall well-being.

Can Exercise Shrink Fibroids?

Uterine fibroids, also known as myomas, are benign tumors that grow within the walls of the uterus. They vary in size and can cause painful periods, heavy bleeding, back pain, and abdominal discomfort. Typically, fibroids stop growing after menopause, but they can still significantly impact daily life.

Unfortunately, there is no specific exercise that will shrink fibroids. However, maintaining a healthy lifestyle, including regular physical activity and balanced nutrition, may help reduce the risk of developing new fibroids. A 2018 review in Current Medical Research and Opinion suggests that modifiable lifestyle factors, such as diet and exercise, may influence fibroid risk.

Even though exercise won’t eliminate existing fibroids, it can improve body composition, support hormonal balance, and help manage fibroid-related symptoms.

Best Exercises for Managing Fibroid Symptoms

If you have fibroids, engaging in regular movement can improve your energy levels, reduce stress, and support overall health. However, it’s important to listen to your body and adjust your workout routine if you experience discomfort. If a particular exercise causes pain, consider modifying it or choosing an alternative.

1. Strength Training

Strength training helps improve muscle-to-fat ratio, which may be beneficial in managing fibroids. Additionally, resistance training has been linked to better insulin sensitivity and glycemic control, according to New Mexico State University. Since insulin resistance has been associated with fibroid growth, maintaining stable blood sugar levels may help reduce risk factors.

If you experience back pain or abdominal sensitivity due to fibroids, opt for lighter weights and controlled movements to avoid unnecessary strain.

2. Yoga

While yoga won’t shrink fibroids, it can provide significant benefits in terms of stress management and symptom relief. A study published in Biomedical Research in 2017 found that stress reduction played a role in improving patient outcomes during uterine fibroid treatments. Since stress is believed to impact hormonal balance, incorporating relaxation techniques such as yoga may be helpful.

Additionally, research published in the International Journal of Environmental Research and Public Health in 2016 found that women who participated in a 12-week yoga program experienced reduced symptoms related to premenstrual discomfort, including bloating, cramping, and bodily pain. While more research is needed, these findings suggest that yoga may help alleviate some fibroid-related discomforts.

3. High-Intensity Interval Training (HIIT)

HIIT involves alternating between short bursts of intense exercise and periods of active recovery. This type of workout has been shown to improve insulin sensitivity, reduce cholesterol levels, and promote cardiovascular health, according to an Acta Physiologica study from 2018.

For those with fibroids, the calorie-burning and metabolic benefits of HIIT may support overall health. However, if high-impact movements cause discomfort, consider modifying exercises to avoid excessive abdominal strain.

The Bottom Line

Exercise alone won’t shrink fibroids, but it can play a valuable role in managing symptoms and improving overall health. Strength training, yoga, and HIIT are all great options, but the key is to find a form of movement that feels good for your body.

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