Worst Exercises for PCOS: What Not to Do
Polycystic Ovary Syndrome (PCOS) affects several women, causing weight gain, irregular periods, and other symptoms that can disrupt daily life.
Regular exercise is often recommended as a crucial component of managing PCOS symptoms and promoting overall well-being.
However, not all exercises work equally effectively for everyone, and some can potentially worsen PCOS symptoms and hinder progress.
Read along to learn about the worst exercises for PCOS and what you can do instead to manage your PCOS symptoms.
Exercises to avoid if you have PCOS
When it comes to exercise and its impact on Polycystic Ovary Syndrome (PCOS), there isn’t a definitive “worst” form of exercise.
However, research suggests that over-exercising and over-training can disrupt menstrual cycles by elevating cortisol levels and throwing hormones out of balance.
Discussed below are the exercises you should avoid if you have PCOS.
High-impact cardiovascular exercises
High-impact exercises, such as running, jumping, and intense aerobic classes, can put excessive stress on the joints causing premature wearing out of joints and Osteoarthritis.
For women with PCOS who may already be dealing with joint pain and inflammation, these activities can exacerbate their discomfort.
Opt for low-impact alternatives like brisk walking, cycling, swimming, or using elliptical machines to minimize joint strain while still reaping the cardiovascular benefits.
Overly intense or prolonged workouts
While exercise intensity can be beneficial, excessively intense or prolonged workouts can cause a surge in Cortisol.
Elevated Cortisol levels can negatively impact hormone balance, exacerbate insulin resistance, and hinder weight loss efforts.
Aim for moderate-intensity workouts and incorporate intervals of rest and recovery to avoid overtaxing the body.
Heavyweight lifting
Engaging in heavy weightlifting without proper form and guidance can lead to unnecessary strain on the body, especially for individuals with PCOS.
Excessive resistance training can increase Testosterone levels, potentially exacerbating hormonal imbalances.
Instead, focus on light to moderate resistance training with an emphasis on proper technique, using weights that challenge your muscles without compromising your well-being.
High-stress activities
Engaging in high-stress activities, such as intense competitive sports or extreme endurance challenges, can disrupt hormonal balance and negatively affect the menstrual cycle for women with PCOS.
These activities may place excessive demands on the body, leading to fatigue, irregular periods, and potential setbacks in managing the condition.
Opt for stress-reducing exercises like yoga, pilates, or tai chi, which promote relaxation and mindfulness.
Intense exercise combined with extreme caloric restriction
While weight loss can be beneficial for women with PCOS, adopting an excessively restrictive diet coupled with intense exercise can backfire.
Severely restricting calories while engaging in high-intensity workouts can trigger the body’s stress response, potentially worsening hormonal imbalances.
Focus on adopting a balanced, nourishing diet alongside a sustainable exercise routine to achieve long-term success.
Takeaway
Finding the proper exercise routine is crucial to managing PCOS symptoms effectively.
By avoiding exercises that can potentially exacerbate hormonal imbalances and strain the body, women with PCOS must tailor their workouts to support their overall well-being.
Emphasizing low-impact cardiovascular exercises, moderate-intensity workouts, proper resistance training, stress reduction, and balanced nutrition can help individuals with PCOS achieve their health and fitness goals.
Always consult with your healthcare provider or a qualified fitness professional before starting any exercise program, especially if you have PCOS.
They can provide personalized guidance, keeping your individual needs and limitations in mind, to create a workout routine that optimizes your health.
Frequently Asked Questions
What exercise is not good for PCOS?
Exercises that are high-impact and place excessive stress on the joints, such as running and jumping, are not ideal for individuals with PCOS due to potential joint inflammation and discomfort.
Does exercise worsen PCOS?
No, exercise does not worsen PCOS. In fact, regular exercise can help manage PCOS symptoms by improving hormonal balance and insulin sensitivity and aiding in weight management. However, the type and intensity of exercise should be tailored to individual needs.
Does cardio worsen PCOS?
Cardiovascular exercises, when performed in moderation, can be beneficial for PCOS. However, excessive cardio workouts may lead to elevated Cortisol levels, potentially disrupting hormone balance. It’s important to find a balance and incorporate a variety of exercises into the routine.
Is gym good for PCOS patients?
The gym can be beneficial for individuals with PCOS, as it provides access to various exercise equipment and classes. However, it’s important to choose exercises wisely, focusing on low-impact options, proper form, and incorporating rest days. Consultation with a fitness professional is recommended.
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