Exercise benefits everyone in various ways, however, there are some targeted exercises that can help ease the symptoms of Polycystic Ovarian Syndrome(PCOS). PCOS can cause health issues like high cholesterol levels, high blood pressure, insulin resistance, weight gain, and irregular periods. Exercise can help you deal with these conditions and also increase your chances of fertility.
Symptoms Of PCOS
Some of the symptoms that you should watch out for are as follows:
- You may have missed or have an irregular menstrual cycle
- You may notice the development of excessive hair on your body
- You may experience acne breakouts on your skin
- There may also be the development of small parts of excess skin on your neck and armpits
- There may be baldness or thinning of your hair
Exercises You Must Try
PCOS is characterised by a hormonal imbalance and an overproduction of androgens, a class of hormones that includes testosterone and is present in women who have many ovarian cysts that may be seen with a scan. Here are exercises that you should try if you are dealing with PCOS.
Cardio To The Rescue
Women with PCOS should engage in cardiovascular workouts or activities like jogging, cycling, swimming, dancing, and aerobics. This form of exercise raises your body's insulin sensitivity, which lowers your risk of heart disease and type 2 diabetes. It can also help manage weight, improve the menstrual cycle, and reduce the symptoms of depression and anxiety. The intensity and duration of their workouts should be gradually increased by women who are new to exercising.
Also Read: Beginners Guide To Cardio: Benefits & The Form That's Best For You
High-Intensity Interval Training (HIIT)
Another workout training that you can include to deal with PCOS is high-intensity interval training. HIIT consists of short bursts of cardiac activity that are performed at an extremely high intensity, followed by rest intervals. It can help manage your weight, improve insulin resistance, and reduce excess testosterone in your body. Some examples of HIIT are burpees, mountain climbers, and jumping jacks.
Another form of exercise that you should add to your routine is a strength routine. Weights, resistance bands, or your own body weight can all be used in strength training to help you gain muscle. This enhances metabolism and improves insulin sensitivity by helping you gain lean muscle mass. It also leads to the development of healthy and strong bones and muscles.
For those who are not into gym workouts, yoga can be an ideal choice. Yoga is a low-impact activity that can increase flexibility, lower stress levels, and improve general health. Stress and worry are common among women with PCOS, and these emotions can make their symptoms worse. Yoga can ease tension, encourage sleep, and elevate mood.
Also Read: 7 Easy and Effective Yoga Poses For Beginners
When In Doubt, Go For A Walk
If you do not have enough time or lack the energy to keep yourself engaged in a workout, go for a walk. It can help improve the symptoms and reduce the complications of PCOS.
You should start by making exercise a part of your daily routine. Remember the goal is not to engage in strenuous exercise but to stay physically fit. Exercise helps maintain insulin levels, improve heart health, and regulate hormonal balance. In addition to exercise, you should also take care of your diet and lifestyle to improve your health.