Managing PCOS symptoms can be a challenging journey, but incorporating the right workouts into your routine can make a significant difference to your overall health and well-being. The key is to choose activities that you enjoy and can maintain consistently. The frequency and duration of your workouts should align with your fitness level and goals. As a general guideline, aim for at least 150 minutes of moderate exercise per week or 75 minutes of high-intensity aerobic activity per week, along with two days of strength training.
Kavita Singh, who is a Physiotherapist, and lactation expert, at Cloudnine Group of Hospitals, East Delhi said, "Exercise plays an important role in the management of polycystic ovaries. It will increase insulin sensitivity and also reduce the antigen production in the body. It will also induce ovulation in the body. Remember, diet and exercise both go hand in hand. It's not just the diet or not just the exercise."
"Regular exercises are beneficial for both obese women with PCOS and lean women with PCOS. Almost 80% women with PCOS have Higher BMI values. It is difficult to diagnose PCOS in these women until they face infertility issues later. The impact of exercises on reproductive health is still unclear but it can help to regulate the menstrual cycle and improve cardio metabolic profile.," she added.
Why Should You Exercise?
According to Kavita Singh, "When you exercise, it decreases the level of stress hormones in the body, particularly cortisol and increases the level of happy hormones in the body like dopamine and serotonin. So any exercise protocol that has a good mix of cardio, strength training, exercises, and mobility is good for PCOS."
Best Workouts For Managing PCOS Symptoms:
- Low-Impact Cardio: Your Gentle Start: Think walking or cycling - these low-impact cardio exercises are excellent for maintaining a healthy weight and lifting your spirits - essential when dealing with PCOS. Start with a 30-minute daily walk, gradually picking up the pace. Sounds doable, doesn't it?
- Strength Training: Unleash Your Inner Power: Don't let those heavy weights scare you off. Strength training isn't about making your muscles scream. Simple bodyweight exercises like squats, lunges, or push-ups can do wonders. They increase muscle mass, which improves insulin sensitivity - a critical factor in managing PCOS.
- Yoga & Pilates: The Mind-Body Connection: Yoga and Pilates aren't just about flexibility and strength; they also enhance the mind-body connection, helping reduce stress levels. Imagine winding down a hectic day with a calming yoga session - sounds heavenly, doesn't it?
Indira Chavva, who is a Yoga Master Trainer for PCOS, at Cult.fit laid down the following workouts that are good for PCOS:
- Cardiovascular Exercises: These exercises get your heart pumping and are essential for burning calories, improving insulin sensitivity, and reducing the risk of cardiovascular issues. Options include brisk walking, jogging, cycling and swimming.
- Core Strengthening: Strong core muscles contribute to better posture and stability. Exercises like planks, Russian twists, and leg raises can help tone your abdominal muscles.
- Yoga: Specific yoga poses and sequences can be beneficial for individuals with PCOS. The best yoga poses are Malasana, Kali Asana, Baddhakonasana, Bhujangasana, Ustrasana, Vakrasana, Paschimottanasa and Sarvangasana. Pranayama and meditation.
Additionally, Vishal Sehgal, who is the President at Portea Medical also laid down some more exercises that women suffering from PCOS should do:
- HIIT (high-intensity interval training): Short bursts of high-intensity exercise followed by brief periods of rest can be an efficient way to improve cardiovascular fitness, burn calories, and manage weight, which is crucial for PCOS symptom control.
- Mindfulness and stress reduction: While they may not be traditional workouts, mindfulness practices like meditation and deep breathing exercises can help reduce stress levels, which in turn can positively impact PCOS symptoms.
The best workouts for managing PCOS symptoms may vary from person to person. It is important to consult with a healthcare provider or a fitness professional to create a personalized exercise plan that aligns with your specific needs and goals. To effectively manage PCOS through exercise, prioritize a balanced diet rich in whole foods while setting clear fitness goals like whole foods, adequate protein, and complex carbohydrates, while steering clear of excessive sugar and processed foods. Gradually increase workout intensity for continued progress but avoid comparing yourself to others or engaging in overly stressful workouts. Consistency and a holistic approach to fitness, along with a balanced diet, are key to effectively managing PCOS symptoms and improving your overall quality of life.