Exercising regularly can be a beneficial part of managing Polycystic Ovary Syndrome (PCOS).
PCOS is a hormonal disorder affecting up to 10% of women of reproductive age, which can cause symptoms such as infertility, irregular menstrual cycles, and excessive facial and body hair.
Fortunately, working out for PCOS can help control the symptoms by reducing stress, increasing insulin sensitivity, and improving blood flow.
The best type of exercise for PCOS is moderate-intensity aerobic activity, such as walking, biking, or swimming, for at least 30 minutes four to five days per week.
It may also be beneficial to include strength training exercises two to three times per week, as this can help to reduce weight gain, improve insulin sensitivity and reduce inflammation.
Regular exercise should be done in conjunction with a balanced diet, adequate sleep, and other lifestyle modifications.
One way to start exercising for PCOS is to focus on movement and flexibility. Activities such as yoga, Pilates, and tai chi can help to increase balance and mobility.
Yoga, in particular, has been found to improve PCOS symptoms and can help to reduce stress and improve insulin sensitivity.
Additionally, these activities help to strengthen the muscles and joints, which can reduce depression and anxiety associated with PCOS.
It’s important to build up slowly when starting an exercise routine for PCOS. Begin with low-intensity exercise for 15–20 minutes, and gradually work up to more intense exercise for longer duration. Start with one or two days per week and slowly increase to four or five days.
It is also important to be mindful of hydration during exercise, as dehydration can worsen some PCOS symptoms.
In addition to regular exercise, there are some other tips that can help manage PCOS. Eating a balanced diet high in fiber, and low in unhealthy fats, sugars, and refined carbohydrates can help to keep blood sugar levels under control and improve insulin sensitivity.
Studies have also shown that certain supplements, such as omega-3 fatty acids, zinc, and magnesium, can reduce inflammation and lower testosterone levels in people with PCOS.
Exercising regularly can be an effective strategy for managing PCOS. It can help to reduce stress, reduce the risk of weight gain, and improve insulin sensitivity.
For best results, it is important to start slowly and to incorporate strength training exercises two to three times per week. Additionally, eating a balanced diet in parallel to this is going to help more.
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