PCOS and Exercise: A Guide to Managing Symptoms

PCOS and Exercise: A Guide to Managing Symptoms
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PCOS, which stands for polycystic ovary syndrome, is a condition that impacts millions of women all over the world. It is distinguished by an imbalance of hormones, which can result in irregular periods, infertility, and other health problems. Exercising regularly, in addition to taking medication and maintaining a healthy diet, has been shown to be an effective way of managing the symptoms of PCOS. In this article, we will discuss some of the physical activities that are most beneficial for women who have PCOS.

Before we get started, it is important to note that every woman who has PCOS is different, and the severity of symptoms can vary from person to person. This is something that we should keep in mind as we move forward. As a result, prior to beginning any new exercise program, it is crucial to discuss the matter with your primary care physician. Having said that, the following are some of the most beneficial forms of exercise for women who have PCOS:

  • Cardio
    The practice of cardiovascular exercise, which is also referred to as aerobic exercise, is an excellent way to improve heart health, burn calories, and manage the symptoms of PCOS. It is possible to include things like running, cycling, swimming, and even dancing in this category. Aim to complete at least 30 minutes of cardiovascular exercise of a moderate intensity on most days of the week.
  • Workouts that build muscle
    Building muscle, improving bone density, and speeding up one’s metabolism are all great reasons to engage in strength training. Increasing insulin sensitivity is another way in which it facilitates hormonal equilibrium. Insulin levels tend to be higher in women who have polycystic ovary syndrome (PCOS), which has been linked to weight gain and other health problems. Incorporating strength training exercises into your workout routine, such as weight lifting, resistance band training, or bodyweight exercises like squats, lunges, and push-ups, can assist in the management of these symptoms.
  • Yoga
    Reduce stress and work on your flexibility with yoga, an excellent low-impact exercise that can be done almost anywhere. Women who have PCOS often have higher stress levels than other women, which can make their symptoms even worse. You can help manage stress, feel less anxious, and experience an overall improvement in mood by adding yoga to your regular exercise routine. Yoga positions such as the reclined bound angle pose, the cobra pose, and the seated forward fold are examples of postures that may be beneficial for women who suffer from PCOS.
  • HIIT
    A form of physical activity known as high-intensity interval training, or HIIT, involves alternating between bouts of strenuous activity and brief periods of rest. Calories can be burned, insulin sensitivity can be improved, and cardiovascular fitness can be increased significantly by doing this. Women who have PCOS typically have higher levels of androgens, which can cause them to gain weight and contribute to a variety of other health problems. These symptoms can be better managed by including high intensity interval training (HIIT) exercises in your routine, such as sprints, burpees, or jump squats.
  • Pilates
    Pilates is an exercise that focuses on strengthening the core muscles, improving posture, and increasing flexibility. It is a low-impact exercise. Because it can be performed either with or without equipment, it is an excellent choice for women who have PCOS and may not have access to a gym. You can help manage symptoms such as weight gain, insulin resistance, and poor posture by adding Pilates to your regular exercise routine. Pilates was developed by Joseph Pilates.

In conclusion, physical activity is a useful tool for the management of symptoms associated with PCOS. You can improve your heart health, reduce stress, manage your weight, and maintain hormonal balance by incorporating cardiovascular exercise, strength training, yoga, and high-intensity interval training and Pilates into your exercise routine. However, it is essential to keep in mind that every woman who has PCOS is unique, and the intensity of the symptoms can vary from woman to woman. As a result, it is imperative to have a conversation with your primary care physician before beginning any new exercise program.

Do not lose hope if you are battling PCOS. There is help available. You will be able to control your symptoms and lead a happy, healthy life if you make regular exercise part of your daily routine, in addition to taking any prescribed medications and maintaining a healthy diet.


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Anna is an avid blogger with an educational background in medicine and mental health. She is a generalist with many other interests including nutrition, women's health, astronomy and photography. In her free time from work and writing, Anna enjoys nature walks, reading, and listening to jazz and classical music.

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