A literature review of studies, published in the journal Sports Medicine, said one specific type of exercise was not found to be the most helpful for women with PCOS.
PCOS has become dangerously common and it can be difficult to manage. Research has shown that regular exercise and managing your diet are key ways to help deal with nagging PCOS symptoms.
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Anavi Someshwar, fitness expert and founder of “Hack Your Hormones,” a program designed to sync with a woman’s menstrual phases, recommended a workout routine for people with PCOS.
“Exercise can be difficult for women with PCOS due to insulin resistance. The body’s ability to use energy and burn calories efficiently decreases. However, despite this, it is extremely important for women with PCOS to participate in strength or resistance training activities at least three times a week for 40 minutes. It’s also a good idea to mix this with cardio. Pilates also works phenomenally” , she explained.
“Mind-body exercises like yoga are also essential. Managing stress levels is a good goal to achieve since stress makes PCOS worse. Strength training with weights or your own body weight can combat resistance to insulin,” added the expert.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, a lack of physical activity and excess body weight have been linked to insulin resistance. However, a literature review of studies published in the journal titled Sports medicine states that one specific type of exercise has not been shown to be the most helpful for women with PCOS.
For women with PCOS, Healthline recommends HIIT (high-intensity interval training) workouts, which involve bursts of intense exercises such as burpees, tuck jumps, and mountain climbers, along with some rest intervals for weight loss. ‘to balance.
Just as the expert recommends, strength training can also be incredibly helpful. This type of exercise involves using resistance bands, weights, or your own body weight to build muscle.
Someshwar urged people to find out what works for them. “There are so many options. If you don’t want to go to the gym, you can do workouts from Youtube at home. You can even dance if you like it – it counts as cardio. If you get bored of exercising easily, use a combination of different types of exercise methods. There is always a way,” she explained.
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First published on: 2023-04-16 at 3:30 PM IST