Low-Impact Cardio Modifications

Safe Cardio for Pelvic Pain

You don't have to give up cardiovascular exercise when living with pelvic pain. The key is choosing low-impact activities that don't aggravate symptoms.

Recommended Activities

Swimming and Water Aerobics: Excellent for cardiovascular health with minimal pelvic floor stress. The water supports your body while you move.

Stationary Cycling: Allows you to control intensity and has less impact than running.

Elliptical Machine: Smooth, controlled motion that's easier on the pelvic region.

Walking: One of the safest options. Start with 10-15 minutes and gradually increase.

Modifications

• Reduce intensity and duration initially
• Avoid sudden direction changes
• Take frequent breaks
• Stop if symptoms increase

Progressive Plan

Week 1-2: 10 minutes, 3x/week

Week 3-4: 15 minutes, 3-4x/week

Week 5+: 20-30 minutes, 4-5x/week