If you’re looking for a natural way to manage your polycystic ovary syndrome (PCOS) symptoms, exercises for PCOS may be the answer you’re looking for. PCOS can cause a range of symptoms, from irregular periods and acne to weight gain and infertility. However, regular exercise has been shown to help manage these symptoms effectively.
Research has shown that exercises for PCOS can improve insulin sensitivity, reduce inflammation, and promote weight loss in women with the disease. In this article, we discuss the best exercises for PCOS that you can incorporate into your fitness routine to help manage your symptoms and improve your overall health.
Whether you’re a beginner or a seasoned athlete, these exercises can help get you started on the right path to managing your PCOS symptoms and improving your quality of life.
Exercises for PCOS you should start right away
Here are five of them:
#1 Resistance Training: Strengthen Your Muscles and Improve Insulin Sensitivity
Resistance training is one of the effective exercises for PCOS as it helps build lean muscle mass and improve insulin sensitivity.
This means the body can use insulin more efficiently to regulate blood sugar levels, which can be particularly helpful if you suffer from insulin resistance. Resistance training can include exercises like weight lifting, bodyweight exercises, or the use of resistance bands.
Aim to do resistance training at least two to three times a week, focusing on major muscle groups, such as your legs, back, and chest.
#2 High Intensity Interval Training: Burn Fat and Boost Your Metabolism
HIIT is a type of exercise that involves short bursts of intense activity followed by periods of rest or low-intensity exercise.
This type of exercise has been shown to be effective in burning fat and improving cardiovascular health in women with PCOS. HIIT can include exercises like sprinting, jumping jacks, or burpees. Aim to do HIIT workouts for 20 to 30 minutes, two to three times a week.
3#3 Yoga: Reduce stress and improve hormonal balance
Yoga is a form of exercise that combines physical postures, breathing techniques, and meditation to improve physical and mental health.
For women with PCOS, yoga can be particularly helpful in reducing stress levels and improving hormonal balance. Yoga poses that involve twisting and stretching can stimulate the reproductive organs and improve blood flow to the pelvic region.
Additionally, breathing techniques and meditation can help reduce stress levels and promote relaxation.
#4 Pilates: Strengthen your core and improve your posture
Pilates is a form of exercise that focuses on strengthening core muscles, improving flexibility, and improving posture.
Pilates can be an effective type of exercise for women with PCOS because it can help strengthen abdominal and pelvic muscles, which can improve menstrual irregularities and reduce the risk of pelvic floor disorders. Pilates exercises can include moves like leg raises, planks, and Pilates curls.
#5 Swimming: Low-Impact Cardiovascular Exercise to Lose Weight and Improve Mood
Swimming is a low-impact form of cardiovascular exercise that can be an effective way to lose weight and improve mood in women with PCOS.
Swimming can be especially beneficial for women who suffer from joint pain or other types of discomfort during high-impact exercise. Swimming can also help improve cardiovascular health and reduce stress levels. Aim to swim for 30 to 45 minutes, two to three times a week.
Exercises for PCOS can be a powerful tool for managing your symptoms and improving quality of life.
By incorporating the aforementioned exercises into your daily routine, you can improve insulin sensitivity, burn fat, reduce stress, build muscle, and improve your overall health.
Consult your doctor or a qualified fitness professional to develop an exercise plan that is right for you. Be sure to maintain a healthy, balanced diet to achieve your fitness goals. With time and consistency, you can reach your fitness and health goals and live your best life with PCOS.