Polycystic ovary syndrome (PCOS) is a complex health condition that affects women of reproductive age. It is characterised by a number of symptoms, including irregular periods, excess hair growth, and difficulty losing weight. There is no cure for PCOS, but there are a number of things that women can do to manage their symptoms and improve their health.
One of the most important things that women with PCOS can do is to lead a healthy lifestyle. This includes eating a healthy diet, getting regular exercise, and managing stress. Exercise is especially important for women with PCOS, as it can help to improve insulin sensitivity, reduce inflammation, and lose weight.
In this article, we will discuss the benefits of exercise for women with PCOS. We will also provide tips on how to create a PCOS exercise plan that is safe and effective.
What Does Great PCOS Exercise Plan Entail
Cardio
Moderate exercise like brisk walking, jogging, cycling or swimming are all great activities that can help with PCOS. This type of exercise increases your body’s sensitivity to insulin, which reduces your risk of cardiovascular disease and type 2 diabetes. Doing 30 minutes or more a day can also help with weight management, symptoms of depression and anxiety, as well as improving frequency of menstrual cycles and ovulation.
A study compared the effects of HIIT and circuit training on hormonal imbalance and cardiopulmonary fitness in women with PCOS. The results showed that both types of training improved cardiopulmonary fitness, but HIIT was more effective in reducing hyperandrogenism.
Vigorous Aerobic Exercise
A recent finding suggests that incorporating vigorous aerobic exercise into the lifestyle of women with Polycystic Ovary Syndrome (PCOS) can have significant benefits for their insulin levels. A possible explanation for this improvement is that vigorous aerobic exercise helps to increase muscle mass and decrease body fat percentage. As a result, the body becomes more efficient at utilising glucose for energy.
Dance workouts are a great way of aerobic exercise, Walking is a low-impact aerobic exercise that can be done almost anywhere and is suitable for people of all ages and fitness levels. It can improve cardiovascular health, strengthen bones and muscles, and reduce the risk of chronic diseases. Running is a high-impact aerobic exercise that can improve cardiovascular endurance, burn calories, and boost mood and cognitive function. It can also help build strong bones and muscles.
Resistance or Strength Training
Studies show that Resistance or strength training may improve androgen levels. his finding is significant because androgens, such as testosterone, play a crucial role in various physiological processes in both men and women. By engaging in resistance or strength training exercises, individuals can potentially enhance their androgen levels, leading to several positive outcomes.
There are different types of strength training exercises that can help build muscle, increase strength, and improve overall fitness, however the 3 most common ones are :
Lifting Weights
Lifting weights involves using free weights or weight machines to perform exercises that target specific muscle groups. It can include exercises such as bench press, squats, deadlifts, and shoulder presses. Weightlifting is commonly used to build muscle mass and increase strength.
Bodyweight Exercises
Bodyweight exercises use the weight of your own body as resistance. These exercises include push-ups, pull-ups, squats, lunges, and planks. Bodyweight exercises can be done anywhere and are effective for building strength and improving muscular endurance
Resistance Band Exercises
Resistance bands are elastic bands that provide resistance when stretched. They can be used to perform a variety of exercises that target different muscle groups. Resistance band exercises are portable, versatile, and can be modified to suit different fitness levels.
Yoga
In the study conducted in India, researchers discovered that regular practice of Yoga had a significant impact on minimising the risk of Polycystic Ovary Syndrome (PCOS). This finding offers hope for women who are at a higher risk of developing this hormonal disorder, which can lead to various health complications.
Yoga, an ancient practice that combines physical postures, breathing exercises, and meditation techniques, has been recognized for its numerous health benefits. When it comes to PCOS management, certain Yoga exercises have shown promising results in improving hormonal balance and reducing symptoms associated with the condition.
A highly recommended Yoga exercise for PCOS is the Surya Namaskar or Sun Salutation. This sequence of twelve poses performed in a flowing motion helps improve blood circulation, stimulates the endocrine system, and promotes overall well-being. Regular practice of Surya Namaskar can aid in regulating menstrual cycles and reducing insulin resistance commonly
observed in PCOS patients.
These are some PCOS exercise plans that one could use, however it is beneficial to consult a professional fitness trainer or Yoga teacher. He or she will draw out the best plan for your PCOS condition, depending on your case.
Benefits of Exercise for PCOS
Reduces Depression
The existing evidence suggests that physical training, such as aerobic exercise or resistance training, may have potential benefits in reducing depression symptoms among individuals with polycystic ovary syndrome (PCOS).
A possible explanation for this positive effect could be the release of endorphins during exercise. Endorphins are known as “feel-good” hormones that can improve mood and reduce feelings of depression. Engaging in regular physical activity may help regulate hormone levels in individuals with PCOS, which could contribute to alleviating depressive symptoms.
Improved Cardiometabolic Health
PCOS is associated with an increased risk of cardiometabolic disorders such as type 2 diabetes and cardiovascular disease. However, exercise can help improve cardiometabolic health in women with PCOS. A study on rodents found that exercise and dietary energy restriction lowered total body weight gain and body fat mass, as well as decreased fasting plasma triglycerides and apoB48 concentrations in obese PCOS-prone animals
Weight Management
Women with PCOS are more likely to be overweight or obese, which can exacerbate the symptoms of PCOS. Exercise can help with weight management in women with PCOS. A study on rodents found that exercise and dietary energy restriction lowered total body weight gain and body fat mass in obese PCOS-prone animals.
By incorporating exercise into their daily routines and making positive lifestyle changes, women with PCOS can take proactive steps towards better health and a more fulfilling life. It is essential to remember that managing PCOS is a journey, and with dedication and support, the path to a healthier and happier life can be achieved.
