PCOS and Exercise- What kind of workout is best for women with PCOS?

We all know that exercise and diet play a key role in the management of PCOS symptoms and improving quality of life, However, not all workouts are created equal for women battling this condition. But has anyone given a thought on what is the best fit for your needs?

Polycystic ovary syndrome (PCOS) is a hormonal imbalance that can affect a woman's metabolism, fertility, and overall health. According to WHO, Polycystic ovary syndrome affects an estimated 8–13% of reproductive-aged women.

Juggling life with PCOS can feel like a constant uphill battle - Irregular periods, weight management struggles, Hormonal imbalance, excess androgen levels and fatigue are amongst the various symptoms women deal with.

How does exercise help?

Advertisment

Research has proven that exercise helps in maintaining hormonal fluctuations, reducing weight, uplifting mood and reducing the risk of type-2 diabetes.

There's no one-size-fits-all approach. Whether you're a busy young professional, a seasoned gym-goer, or someone just starting your fitness journey, there's always a workout routine waiting for you. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

Finding your Drill

As mentioned above, there’s no one-size-fits-all workout. The type of exercise your body requires depends on your level of symptoms, goals and activity level. Here, are some of the best types of workouts to incorporate into your routine based on your concerns and goals:

1. Fitness newbie-

Advertisment

If you are new to exercise, you can start with low intensity workouts like walking and yoga. Low intensity workouts can help you get moving while also improving mood.

Brisk Walking: It's a simple yet effective way to get started. Start with short walks and gradually increase the duration and intensity as you get fitter. Find a scenic park or a walking buddy to make it more enjoyable.

Yoga: Yoga is a low-intensity, mind-body practice which combines gentle movement with stretching and breathing exercises. It helps improve flexibility, balance, and stress management - all crucial aspects of PCOS management.

2. Weight management- 

Women with PCOS often experience hormonal imbalance and altered metabolism which can lead to weight gain. High intensity workouts can get your heart rate high which can promote weight loss.

Cardio & HIIT: Running, cycling, rowing - choose activities you enjoy. Short bursts of intense activity alternated with periods of rest can be particularly effective.

Advertisment

Swimming: Swimming is a great way to refresh your body while also providing a full-body workout. It also helps in managing insulin resistance.

3. Strengthen your bones and muscles- 

For women who aim to increase muscle mass and build strength while battling this condition.

Strength training: Adding weights and resistance bands to your routine can make for a more challenging workout, helping you gain strength.   

Pilates: Strengthens core muscles and improves flexibility, contributing to overall well-being.

Check out Gytree’s “Tackle PCOS - Holistic program”. Gytree's PCOS program starts with a detailed, in-depth consultation with a Gynaec who will help explain your unique symptoms and overcome this! 

Consult our Gytree experts for any queries and concerns. But remember, Consistency is key! Listen to your body, start slow, and gradually increase intensity. Most importantly, find activities you enjoy- that's the key to sticking with your routine and making exercise your PCOS ally!