Regular moderate exercise has positive effects on adenomyosis management through its anti-inflammatory effect, improved pelvic blood flow, and stress relief. Walking, swimming, cycling, and yoga are representative recommended exercises, with about 30 minutes 3 to 5 times a week being a realistic goal. On the first and second days of menstruation, when pain is most severe, it is better to lower the intensity to light walking or to rest fully. Be cautious, as high-intensity core exercises that greatly raise intra-abdominal pressure and movements that involve lifting heavy objects can worsen pain. Swimming is an effective exercise, but cold pool water can chill the lower abdomen, so pay attention to the water temperature and your exposure time.