Polycystic Ovary Syndrome is a common medical condition that affects women in their reproductive age. Most women with PCOS often show symptoms like Weight gain, obesity, irregular periods and excess facial hair.
PCOS can cause
high blood cholesterol levels
sleep apnea
high blood pressure
increased risks for pregnancy complications
While it is important to maintain a healthy diet, regular exercise is also beneficial to control the symptoms of PCOS. Insulin resistance affects almost 70% of women with PCOS. Regular exercise can help to improve insulin levels. In this blog we will understand how PCOS can be managed by regular exercise, what types of exercise help to manage PCOS better and how to create a PCOS workout plan.
PCOS and Exercise
Women with PCOS have a higher rate of insulin resistance as compared to women without PCOS. According to the National Institute of Diabetes and Digestive and Kidney Disease has linked lack of physical activity and excess body weight as potential contributing factors to insulin resistance (1). Obesity and overweight are not a concern to all women suffering from PCOS, but it is not a bad idea to exercise even if you are not overweight.
Exercise, PCOS and Fertility
According to the Journal of Physical Exercises for Human Health 80% of women experiencing infertility have PCOS. A weight loss of 5% can help women restore ovulation cycles and improve the regularity of their cycles. Exercise along with a healthy diet is the best way to manage PCOS related infertility (2).
Factors To Consider for PCOS Exercise
Body Mass Index (BMI)
According to research, reducing body mass is key to reducing insulin resistance. Vigorous intensity aerobic exercise was the most likely to reduce body mass index and insulin resistance. According to the research intense or vigorous exercises are better at managing PCOS than moderate exercises.
Managing Weight
Managing weight is crucial in managing PCOS condition. One study found that exercise helped to reduce weight, abdominal fat, and fasting insulin levels in women with PCOS. The study also found that exercise could help women of all weight levels with PCOS either lose or maintain their weight to help them look and feel healthier.
Any Types Helps
When it comes to managing PCOS through exercise, there is no particular type of exercise which is better than the other. Whether women perform strength training or aerobic exercises plays no significant difference in their PCOS symptoms.
Benefits of Exercise
Helps to maintain insulin level- Regular physical exercise helps the body to respond to insulin in an effective way. It also reduces the risk of diabetes and other health complications related to PCOS.
Reduces cholesterol level- High cholesterol level are common among women with PCOS. High cholesterol levels may increase the chance of cardiovascular problems. Regular exercise helps to increase the level of HDL (good cholesterol).
Increases the level of Endorphins- Women with PCOS may suffer from depression. Regular physical exercise helps in releasing endorphins, hormones which help us to feel good.
Helps in sound sleep- Women with PCOS may struggle with insomnia or snoring. Exercising regularly helps with a better quality of sleep.
Reduces the risk of heart diseases- Women with PCOS are at a high risk for heart disease. Regular cardio exercise helps to maintain heart muscle and avoid complications.
Helps in weight loss- Many women with PCOS suffer from excess weight gain. Regular exercise with a balanced diet helps to maintain weight.
Best Types of Exercises for PCOS
Cardio Exercise
Cardio exercises like walking, riding a bicycle, dancing, or taking an aerobics class can help women better manage PCOS by reducing weight. Cardio exercise gets the heart pumping, usually at about 50 to 70 percent of your maximum heart rate, if you are engaging in moderate exercise.
High Intensity Interval Training Workout
High Intensity Interval Training workout is ideal for quick weight loss. It involves balancing intense exercise bursts with rest intervals. HIIT workouts include things like burpees, tuck jumps, and mountain climbers. According to a study women with obesity reported greater enjoyment of HIIT exercises compared to those who engaged in continuous moderate to vigorous exercise which helped them stick to the routine long-term.
Interval Training
Interval training involves performing different types of exercise at different interval levels. This training type often involves doing different exercises in the same session to keep your heart rate up.
Mind Body Exercise
According to studies women suffering from PCOS have an enhanced bodily response to stress and distress (3). Mind-body exercises like yoga and pilates can help not only burn calories, but also reduce stress levels that worsen your PCOS symptoms.
Strength Training
Strength training involves using weights to build muscle and improve fitness. Strength training involves building muscle by burning calories even during rest. Strength training helps maintain a healthy weight.
Workout Plan for PCOS
Health experts recommend getting at least 30 minutes of moderate to vigorous physical activity a day and increasing your activity effort when you can. Here are some ways to incorporate exercise to manage PCOS:
Begin with simple walking for 30-45 mins outdoors or on a treadmill.
Practice yoga or pilates
Try to perform some aerobic exercises like dancing, cycling or running.
Perform HIIT workout for good cardiovascular health
Create your own interval exercise program that could include jumping jacks, crunches, squats and lunges
Conclusion
PCOS is common amongst women in reproductive age. Regular exercise is one of the way women can manage their PCOS. Exercise helps improve physical health and manages your stress levels. Start light by going for a walk or jogging and then increase the intensity by doing strength training and HIIT workouts.
FAQs
1. Does PCOS improve with exercise?
Yes, exercise helps to improve PCOS and help women manage it better.
2. Can exercise reduce ovarian cysts?
Exercise can help to reduce pain related to ovarian cysts.
3. Can a PCOS patient do skipping?
Yes, PCOS patients can do skipping.
4. Is high intensity workout good for PCOS?
Yes, high intensity workout is good for PCOS.
5. Which exercise is best for PCOD?
There is no best exercise for PCOS. Any time of exercise if done regularly can help to manage PCOS.