CARDIO. Moderate exercise like brisk walking, jogging, cycling or swimming are all great activities that can help with PCOS.
Guidelines for PCOS suggest at least 150 min of physical activity per week. Evidence confirms that this should form the basis of any clinician or healthcare professional prescription. Keywords: Cardiovascular disease; Exercise; Physical activity; Polycystic ovary syndrome; Reproductive health.
Weight training is a great form of exercise for women with PCOS. Lifting weights and building muscle can help reduce insulin resistance, testosterone and the risk of depression and strengthen bones. However, cardio can also improve insulin resistance.
Studies have revealed that high-intensity interval training (HIIT) has beneficial effect on hormonal, cardiovascular indices in women with polycystic ovary syndrome (PCOS). There, however, is still no comprehensive data on the type, intensity and duration of training for these women.
Cardiovascular exercise has many benefits, but when it comes to PCOS management, it can be counterproductive. Cardiovascular exercise includes running, jumping rope, and cycling. Too much cardio may raise certain hormones levels, including androgens and the stress hormone cortisol.
Research indicates high-intensity exercise can have the most significant impact on your cardio fitness, body composition and insulin resistance. The results also show that for women with PCOS to achieve positive health outcomes, a minimum of 120 minutes of vigorous-intensity exercise is needed each week.
Excess fat and weight above the ideal standard can worsen PCOS symptoms and complications. Doing regular exercise becomes even more helpful and effective for women with PCOS as it helps them lose weight alongside maintaining a healthy diet.
Building movement into your day is an effective way to keep your body and mind healthy with PCOS. While exercise won't fix PCOS, it can provide some relief to its symptoms. A physician specializing in gynecology can diagnose Polycystic Ovary Syndrome and help you manage your symptoms.
You can walk in the park or can even try a treadmill. For effective results add intervals in your walking routine. Walk for 5 minutes at a moderate pace, following 5 minutes of fast-paced walking or jogging. You can also make your walk challenging by changing your routine like hills and flat surfaces.
Some women wake up earlier in the morning to work out or try to fit it in during a lunch hour or after work. There is no perfect time to exercise, only when you can make it work consistently.
The best way to exercise if you have PCOS
Research shows that moderate-intensity workouts (at least 30 minutes, 3 times a week) are said to reduce insulin resistance and improve weight loss.
Exercise and stretching
Yoga can also help ease muscle tension and pain from ovarian cysts. Some studies show that practicing yoga can help people to manage PCOS symptoms. Yoga may also reduce a person's risk of cysts forming.
Lea Michele
The Glee star has opened up about being diagnosed with PCOS after experiencing severe acne and fluctuating weight. “The side effects [of PCOS] can be brutal — like weight gain and bad skin,” Lea shared with Health. “I went to a great doctor, and the minute she looked at me, she was like, 'Oh, you have PCOS.
PCOS and Running
Regular exercise, whether that's running, cycling, swimming, or walking, is one of the best things people with PCOS can do to help manage their symptoms. “Exercise approaches PCOS in two specific ways,” Morosky says. “It decreases body fat and affects your metabolism.”
Polycystic ovary syndrome (PCOS) cannot be cured, but the symptoms can be managed. Treatment options can vary because someone with PCOS may experience a range of symptoms, or just 1.
Strenuous activity or heavy-lifting should be avoided for the first couple of weeks. Nearly all woman report that they feel fully recuperated after a month.
Stress has been linked to an increased risk of heart conditions, diabetes, and mood disorders, along with worsening the symptoms of PCOS.
But, that doesn't mean that you have to quit your hopes of having a flat stomach, you can still lose your belly fat when you have PCOS. All you need to do is maintain a healthy lifestyle routine & proper dietary pattern.
Although a majority of cases with PCOS are obese/overweight, a small but significant proportion of patients present with normal body mass index (BMI; ≤25 kg/M2) that makes diagnostic work up and therapeutic approach more difficult. These cases are termed as lean PCOS.