If you have PCOS you know how tough it is to lose weight. It can be emotionally and physically daunting resulting in demotivation and psychological distress. It is a hormonal condition that causes multiple health problems including obesity, that’s why a regular exercise routine is crucial to managing PCOS symptoms.
Here are four types of exercises you can incorporate into your daily routine to help you with your symptoms.
4 Exercises To Help Manage PCOS
1. Aerobic Exercises
These types of exercises are good for cardiovascular health. They increase your heart rate and get your blood pumping. Exercise helps improve insulin resistance which is one of the main reasons why women with PCOS gain weight.
Here is a list of aerobic exercises you can do:
- Cycling
- Walking
- Running
- Swimming
- Rowing
- Zumba
- Spinning class
- Jump rope
2. Strength Training
Strength training helps in reducing fat issues and strengthens your bones as well as your muscle mass. When someone has a higher fat-to-muscle ratio it leads to insulin dysregulation. To improve insulin resistance in women with PCOS strength training is the best bet.
Some of the benefits of strength training include:
Reduction In Insulin Resistance
Insulin resistance is the main cause of many PCOS symptoms. Exercise helps reduce insulin resistance symptoms such as uncontrollable hunger pangs, fatigue, hormonal imbalance, difficulty in weight loss, and sugar cravings.
Lowers Male Hormones
Male hormones cause women with PCOS to develop symptoms such as belly fat, facial hair, acne, and hair loss. Many people associate strength training or weight lifting with higher testosterone levels or big muscles. However, it has the opposite effect on women with PCOS. Studies have shown that weight lifting reduces the levels of male hormones or androgen in women.
If you want to start strength training read this blog to help you get going.
3. HIIT (High-Intensity Interval Training)
It is not easy losing weight with PCOS, in fact, it may be the hardest thing to do. However, it’s best not to lose motivation because consistency is key. HIIT helps with weight loss and improves insulin resistance.
Here are some exercises you can do at home:
- Push Ups
- Lunges
- Squats
- Squat Jumps
- Plank
Read this blog for a ten-minute HIIT exercise you can do at home to burn calories.
4. Mind And Body Workout
Physical exercises that calm you down as well as get your body moving are the best for managing your PCOS symptoms. Women struggling with PCOS are prone to getting depressed and anxious more than other people. To manage stress levels and burn calories at the same time yoga and Pilates are the two best mind-body workouts for women with PCOS.
Key Takeaway
When it comes to PCOS there is no single formula to help manage the symptoms. A lifestyle change is required that includes a healthy diet, plenty of exercises, and management of stress and anxiety. However, before making any concrete lifestyle changes it’s best to consult your health care professional.
