Polycystic Ovarian Syndrome or PCOS can affect every 1 in 10 women of reproductive age. PCOS symptoms. PCOS symptoms can include irregular periods, ovarian cysts and could increase your risk of lower fertility rates. In the long term, PCOS could lead to consequences like diabetes, sleep apnea, high blood pressure, and higher blood cholesterol levels.
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While PCOS cannot be cured permanently, it can easily be managed if you look carefully at your lifestyle as a priority. According to research, making lifestyle changes to your diet and exercise routines can decrease the chances of these effects occurring.
If you have PCOS, we have detailed information regarding some exercise routines that might help you manage your symptoms better. Consult with your doctor on which of these would work best for you.
Suggested read – How Can I Treat PCOS with Lifestyle Changes?
The Connection Between Exercise and Managing PCOS
Doctors have formed a connection between a regular lack of physical activity and excess body weight and increased insulin resistance. Insulin resistance affects your ability to use blood sugar for energy and women with PCOS can often have higher levels of insulin resistance than women without PCOS.
The good news – exercise is something wonderfully beneficial that you can do for your health if you have PCOS. Research has found that vigorous exercise can help reduce Body Mass Index (BMI) and insulin resistance.
Research has also found that any type of exercise can be beneficial for women with PCOS, whether it is strength training, Zumba, or any aerobic activity.
So you can pick any exercise, especially one that you enjoy doing, if you have PCOS and are looking for PCOS workouts.
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Here are the exercise types that you might want to consider:
High Intensity Interval Training (HIIT) Workouts
HIIT is a specialised exercise routine that involves balancing periods of intense exercise along with rest periods. A typical HIIT routine consists of exercises such as:
- A running routine of around 15 minutes
- Burpees and crunches
- Mountain climbers or intense yoga
A study published in a journal called PLOS ONE found that women who performed HIIT exercises reported higher levels of enjoyment, freshness post-exercise and satisfaction as compared to women who enjoyed moderate to vigorous forms of exercise.
While HIIT is not the highest recommended form of exercise for PCOS, it is important to note that enjoying your exercise is one of the best ways to ensure you stick with it long-term.
Mind-Body Exercises with Coordination
Studies have shown that women who have been diagnosed with PCOS have an enhanced response in the body to high levels of stress and distress. Women with PCOS symptoms can go for mind-body exercises, where the mind and body have to be in perfect sync.
This includes exercises like pilates and Tai Chi. These exercises often require a high level of concentration and can not only help burn calories, but also reduce high stress levels. Reducing stress levels can often lead to the reduction of PCOS symptoms.
Strength training usually involves the use of weights (like dumbbells and kettlebells), strong resistance bands or your own body’s weight to build lean muscle mass. Strength training usually helps build healthy muscles and bones in men and women.
Increasing your muscle mass has many benefits. It helps transform fat into lean muscle, for a start. It helps you burn more calories during your resting phase, meaning you maintain a healthy weight.
Maintaining a heathy weight for women with PCOS has many benefits. Women at a healthy weight during PCOS feel the effects of PCOS cures and treatments a lot more. Reducing weight, in many cases, can help reduce symptoms of PCOS as well.
You can create an intense, high-pressure cardio routine where you can exercise for around 1 or 2 minutes at a time. This routine is the easiest if you have not been used to doing exercise for a long time. Exercises include:
- Jumping jacks
- Bicep curls
- Treadmill walking
Out of these, you can walk on a treadmill for between 30-45 minutes everyday or even outdoors. Take an aerobics class either physically or online or even start joining a gym. Gym classes you can take for cardio include dance sessions, boxing or even more. Even hatha yoga qualifies as an intense cardio workout. You can practice these exercises in the gym or even during an online workout.
What’s the Take
When you have PCOS, exercise can be very helpful to help you reduce your weight and get fitter. You can exercise with a trainer to get the best results. However, you can very easily reduce your PCOS symptoms. Read more blogs on PCOS here.
Try out OZiva HerBalance for PCOS with these workouts to help reduce PCOS symptoms.