PCOS & Exercise
Women’s health is still not taken as seriously as it should be. This leaves women with many questions on their health.
Let’s talk Polycystic Ovary Syndrome (PCOS)
This is something I have personally suffered with and am still learning more about almost 10 years after being diagnosed. GP’s typically do not share tips on how to improve PCOS symptoms but through a lot of research and youtube! I have figured out useful tips that I have work for me.
Exercise can help manage PCOS in many ways. Here are a few benefits:
1) Improves Insulin Sensitivity – many women with PCOS have insulin resistance which means the body has trouble using insulin effectively. Exercise helps the body use insulin efficiently which can improve blood sugar and reduce the risk of type 2 diabetes.
2) Helps with Weight Management – being overweight can increase hormonal imbalances. Exercise helps with maintaining a healthy weight which can reduce PCOS symptoms.
3) Boosts Mental Health – people with PCOS can often experience mood swings, anxiety and depression. Exercise triggers the release of endorphins which makes you feel good!
4) Regulates Hormones – exercise can reduce testosterone and androgen levels which are usually higher in those with PCOS. This could improve PCOS symptoms such as excess body hair, acne and hair loss.
5) Improves Sleep Quality – sleep disturbances are common with PCOS. Exercise can help improve quality of sleep.
Now you can see the benefits of exercise on PCOS. We will now discuss what types of exercises will be best for keeping PCOS symptoms reduced…….
Cardio – moderate intensity cardio like brisk walking, jogging, cycling or swimming.
Strength Training – strengthening exercises 2 times per week can help reduce PCOS systems. Bodyweight workouts like yoga & Pilates or basic exercises like push ups & tricep dips are great.
Mind-Body Exercises – Yoga, Pilates, tai chai & meditation can lower stress levels. Increased stress levels can worsen PCOS symptoms so finding good methods of self-care to reduce stress is beneficial. Read our ‘self care’ blog for further tips.
When starting a routine, please remember some top tips. The main aim should always be consistency and not intensity. Find a regular varied routine perhaps 30minutes of exercise 3-5 times per week.
With PCOS, we also have to listen to our body as rest is important, over-exertion may worsen symptoms of PCOS. Listening to your body and knowing when to rest will help you to avoid high amounts fatigue.
Regular activity alongside a healthy balanced diet can improve your PCOS symptoms. Always consider consulting a healthcare provider before starting a new exercise programme particularly around any PCOS concerns.
I will be posting more on PCOS, so subscribed to keep updated on upcoming blogs.
*Disclaimer: the information provided is from a qualified personal trainer and comes from research & a personal perspective. Readers should not use this as a substitute to professional medical advice.
