Effective PCOS Workouts for Managing the Symptoms
Polycystic ovary syndrome (PCOS) is a prevalent hormonal disorder that affects women of reproductive age.
According to the Journal of Physical Exercise for Human Health, approximately 80 percent of women facing infertility caused by ovulation issues are diagnosed with PCOS.
While medication and lifestyle changes are crucial in managing PCOS, incorporating regular exercise into your routine can be highly beneficial.
Physical activity helps maintain a healthy weight, improves insulin sensitivity, reduces inflammation, and boosts overall well-being.
This article will explore some effective workouts specifically tailored for women with PCOS.
Exercise and PCOS
Physical exercise is a valuable tool for managing PCOS.
By engaging in regular exercise, individuals with PCOS can experience improvements in their overall health and well-being.
Cardiovascular exercises
Engaging in cardiovascular exercises is essential for managing weight and improving cardiovascular health.
It increases heart rate, burns calories, and enhances insulin sensitivity.
Opt for brisk walking, jogging, cycling, swimming, or dancing.
Start with 30 minutes of moderate-intensity cardio workouts, and gradually increase the intensity and duration as your fitness level improves.
According to NHS UK, aim for at least 150 minutes of cardio exercises per week.
Strength or resistance training
Incorporating strength training exercises into your routine helps build lean muscle mass and boost metabolism.
Focus on exercises targeting multiple muscle groups simultaneously.
Use resistance bands, dumbbells, or bodyweight exercises such as squats, lunges, push-ups, and planks.
Aim for two to three training sessions weekly, allowing for adequate rest between workouts.
High-Intensity Interval Training (HIIT)
HIIT workouts involve short bursts of intense exercises followed by brief recovery periods.
This exercise has gained popularity due to its time efficiency and effectiveness in burning calories, improving insulin sensitivity, and boosting metabolism.
Perform exercises like jumping jacks, burpees, mountain climbers, and high knees for 20-30 seconds, followed by 10-15 seconds of rest.
Repeat the cycle for 10-20 minutes, gradually increasing the duration and intensity over time. Start with one or two HIIT sessions per week.
Yoga and pilates
Yoga and pilates offer numerous benefits for women with PCOS.
These low-impact exercises focus on flexibility, core strength, and stress reduction.
Yoga poses like the downward dog, child’s pose, and cat-cow stretch can help regulate hormonal balance and reduce anxiety.
Pilates exercises target the core muscles, improve posture, and enhance pelvic floor strength.
Practice yoga or pilates for 30-60 minutes, two to three times a week, to experience the benefits.
Mind-body activities
Engaging in mind-body activities such as meditation, deep breathing exercises, and tai chi can positively impact managing PCOS symptoms.
These activities help reduce stress, improve mental well-being, and regulate hormonal balance.
Allocate a few minutes daily to relax, practice mindfulness, and connect with your body and mind.
Tips for getting started
Here are a few tips to help you get started with exercise and manage PCOS effectively:
- Consult with your healthcare provider before starting any new exercise program, especially if you have any underlying health conditions
- Begin gradually and listen to your body. Start with shorter durations and lower intensities, increasing progressively as your fitness level improves
- Incorporate a combination of exercises to reap the benefits of different workout modalities
- Stay consistent with your workouts. Aim for 150 minutes of moderately-intensive aerobic exercise or 75 minutes of vigorous exercise weekly
- Focus on proper form and technique of exercise to avoid injuries
- Stay hydrated and fuel your body with nutritious foods to support your workouts and overall health
Benefits of workout in PCOS
Regular exercise plays a significant role in managing PCOS (Polycystic Ovary Syndrome) and offers a range of benefits for women dealing with this condition.
Let’s explore these benefits in more detail:
Boosts insulin sensitivity
Regular exercise helps improve the body’s response to insulin, reducing the risk of diabetes and other complications.
Lowers cholesterol
By combining exercise with a healthy, low-fat diet, women with PCOS can effectively lower their cholesterol and triglyceride levels, often elevated in this condition.
Increases endorphins
Exercising stimulates the release of endorphins, hormones that promote well-being and help manage stress.
This can be particularly beneficial for women with PCOS who may experience symptoms of depression.
Improves sleep
Regular exercise can help improve sleep quality and help alleviate sleep-related problems such as sleep apnea and insomnia, which are more common in women with PCOS.
Reduces risk of heart disease
Cardio exercises strengthen the heart muscle, reducing the risk of heart diseases such as Atherosclerosis, high blood pressure, and high cholesterol.
Regulates hormones
Through calorie-burning and weight management, exercise can help regulate hormonal imbalances associated with PCOS, particularly insulin levels.
This can have a positive impact on menstrual regularity and other symptoms.
Facilitates weight loss
While weight loss can be more challenging for women with PCOS, regular exercise and a healthy diet can contribute to managing weight and improving overall well-being.
Conclusion
Incorporating regular exercise into the lifestyle of women with PCOS can significantly impact their overall health and well-being.
Exercise offers a range of benefits, including improved insulin sensitivity, better lipid profile, enhanced sleep quality, reduced cardiovascular risk, and many more.
Women with PCOS can optimize their health and effectively manage their symptoms by combining cardiovascular exercises, strength training, and mind-body activities.
With dedication and perseverance, exercise can become integral to managing PCOS and promoting a healthier and happier life.
Frequently Asked Questions
Can I treat PCOS with exercise?
Exercise alone cannot cure PCOS, but regular physical activity can help manage symptoms and improve overall well-being for women with PCOS.
Which is better for PCOS, gym or yoga?
Both gym workouts and yoga can be beneficial for managing PCOS. It depends on personal preferences and fitness goals. Gym workouts focus on cardiovascular exercises, strength training, and HIIT, while yoga emphasizes flexibility, balance, mindfulness, and stress reduction.
What is the best exercise for PCOS?
The best exercise for PCOS depends on individual preferences, fitness levels, and goals. Exercises like cardiovascular exercises, strength training, and mind-body activities like yoga are often recommended for a comprehensive approach to PCOS management.
Is running okay for PCOS?
Running can suit women with PCOS, provided it aligns with their fitness level and doesn’t cause discomfort or pain. It can contribute to weight management, cardiovascular fitness, and overall well-being. However, starting gradually and listening to your body is essential to avoiding pain or discomfort.
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