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.
As such, here are five best exercises for women with PCOS to focus on their benefits and how they can help alleviate PCOS 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!
All you’ve to do is aim for at least 30 minutes of moderate-intensity cardio for most days of the week. Start with activities you enjoy to ensure consistency and gradually increase the intensity and duration.
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.
You may start with beginner-friendly workouts like squats, lunges, push-ups, and weightlifting two to three times a week. Focus on all major muscle groups for balanced strength 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.
Begin with a five-minute warm-up, then alternate between 30-seconds of high-intensity exercise (like sprinting or jumping jacks), finishing with 30-60 seconds of rest. Repeat for 20-20 minutes followed by a cool-down period.
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.
Try to partake in at least three to four sessions of yoga per week. Focus on poses that promote relaxation and hormonal balance, such as the child’s pose, bridge pose, and supine spinal twist.
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.
Final Thoughts
By adding these five exercises into your fitness routine, you will significantly improve the management of PCOS symptoms. Regular physical activity helps with weight loss, enhances insulin sensitivity, and promotes hormonal balance. Alongside a healthy diet, these exercises can lead to a better overall health and well-being.
