Over the years, Polycystic Ovary Syndrome (PCOS) has been the talk of town on several social media platforms. For the unbeknownst, PCOS is a common hormonal disorder among women of reproductive age, characterized by irregular menstrual cycles, excess androgen levels, and polycystic ovaries. Exercises is a key component of managing PCOS as it helps with weight loss, insulin sensitivity, and hormonal balance.
Exercise not only aids in weight management but also improves insulin sensitivity, reduces stress, and helps balance hormones. Here are the five best exercises for women with PCOS, focusing on their benefits and how they help alleviate symptoms.
1. Cardiovascular exercise
Cardio is a great way to manage PCOS symptoms. Exercises like brisk walking, jogging, cycling, and swimming, are excellent for improving heart health and boosting insulin sensitivity. It’s beneficial that they help burn calories and promote weight loss too!
Benefits of Cardio:
- Improves cardiovascular health by strengthening the heart and lungs.
- Enhances insulin sensitivity, reducing the risk of type 2 diabetes.
- Promotes mood regulation by releasing endorphins, commonly known as “feel-good” hormones.
Tip: Start with 30 minutes of moderate-intensity cardio, 5 days a week. Choose activities you enjoy, such as a morning jog at the park or a relaxing swim, to ensure consistency.
2. Strength-training
Incorporate strength-training, like weightlifting and bodyweight exercises – helps build muscle mass and improve metabolic rate. Muscle tissue burns more calories at rest compared to fat tissue, making it an effective exercise.
Benefits of Strength-Training:
- Enhances muscle tone and increases strength.
- Boosts resting metabolic rate, aiding in calorie burning even at rest.
- Improves bone density, reducing the risk of osteoporosis.
Beginner-Friendly Strength-Training Routine:
- Squats: Targets lower body muscles.
- Lunges: Enhances stability and strength.
- Push-Ups: Works on upper body strength.
- Dumbbell Rows: Strengthens back muscles.
Tip: Start with 2–3 sessions per week, focusing on major muscle groups for balanced development.
3. High-Intensity Interval Training (HIIT)
A popular form of exercise, HIIT involves short bursts of exercise followed by rest or low-intensity exercise. This kind of workout is highly effective for burning fat and improving cardio fitness in a shorter amount of time.
Benefits of HIIT:
- Burns a high number of calories in less time, making it time-efficient.
- Boosts metabolism even after the workout, thanks to the afterburn effect.
- Improves insulin sensitivity, which is critical for managing PCOS.
How to Get Started:
- Warm-Up (5 minutes): Light jogging or dynamic stretches.
- Alternate between:
- 30 seconds of high-intensity exercise (e.g., sprinting, burpees).
- 30–60 seconds of low-intensity exercise (e.g., walking or slow jogging).
- Repeat for 15–20 minutes.
- Finish with a cool-down period and stretches.
Tip: Engage in HIIT 2–3 times a week but listen to your body and avoid overtraining.
4. Yoga
Plenty of you already know this but yoga is beneficial for reducing stress, improving flexibility, and promoting hormonal balance. Stress reduction is particularly important for women with PCOS – as high stress levels can exacerbate symptoms.
Benefits of Yoga:
- Reduces cortisol levels, helping to manage stress.
- Improves flexibility and strengthens core muscles.
- Promotes relaxation and improves sleep quality.
Yoga Poses for PCOS:
- Child’s Pose (Balasana): Relaxes the mind and body.
- Bridge Pose (Setu Bandhasana): Stimulates abdominal organs and reduces stress.
- Supine Spinal Twist (Supta Matsyendrasana): Aids digestion and stretches the lower back.
Tip: Aim for 3–4 yoga sessions per week, and focus on poses that enhance relaxation and balance.
5. Pilates
Finally, Pilates. This exercise focuses on strengthening the core, improving posture, and enhancing flexibility. It is a low-impact exercise, making it suitable for women with PCOS who may experience join pain or other physical limitations.
Add various Pilates exercises into your weekly routine – before you start your day or after you’ve ended it. You’re on the right track whether you follow online tutorials or attend a physical class to learn proper techniques.
Benefits of Pilates:
- Enhances core strength and stabilizes the body.
- Improves posture and alignment, reducing the risk of injuries.
- Strengthens muscles without putting excess strain on the joints.
Getting Started with Pilates:
- Attend a beginner Pilates class or follow an online tutorial.
- Incorporate exercises like leg circles, planks, and pelvic curls into your routine.
- Dedicate 15–30 minutes, 3–4 times a week, to see noticeable improvements.
Final Thoughts
Exercise is a cornerstone of managing PCOS symptoms effectively. Incorporating activities like cardio, strength-training, HIIT, yoga, and Pilates into your routine can improve insulin sensitivity, aid in weight loss, and promote hormonal balance. Beyond the physical benefits, these exercises also enhance mental well-being, reduce stress, and improve overall quality of life.
Remember, the key to long-term success lies in choosing activities you enjoy and can sustain. Combine your workout routine with a healthy diet and regular medical check-ups to optimize the management of PCOS symptoms. Whether you’re hitting the gym, practicing yoga at home, or taking a brisk walk in the park, every step brings you closer to better health and well-being.
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