It’s important to pay attention to your body’s signals and prevent yourself from overexerting yourself. (Image: shutterstock)
Talk with your healthcare provider before starting any new exercise program, especially if you have an underlying health condition or concern.
Polycystic ovary syndrome (PCOS), a hormonal disorder, affects many women around the world. PCOS causes weight gain, acne and irregular periods. While PCOS is a lifelong condition, its symptoms can be managed through a variety of treatments, including medication, lifestyle changes, and regular exercise. Regular exercise has been found to have many benefits for women with PCOS. Here’s the importance of exercise in managing the symptoms of PCOS and the different types of exercise for women with PCOS.
- improves insulin sensitivity
Women with PCOS are often insulin resistant, meaning their bodies do not respond well to insulin, leading to high blood sugar levels. Insulin resistance is an important contributing factor in the development of type 2 diabetes. Regular exercise, especially cardio, can improve insulin sensitivity, thereby helping prevent the onset of diabetes. - helps in reducing weight
Weight gain is a common symptom of PCOS, and excess weight can exacerbate other symptoms such as irregular periods and acne. Exercise is an important tool for weight loss, and regular physical activity can help women with PCOS maintain a healthy weight. Losing weight for PCOS management can also have important benefits, such as improving insulin sensitivity and reducing the risk of other health conditions. - lowers the risk of diabetes
Type 2 diabetes is more likely to affect women with PCOS. Exercise may help reduce this risk by improving insulin sensitivity and promoting weight loss. - Improves Heart Health
Women with PCOS also have an increased risk of developing heart disease. Regular exercise can reduce this risk by strengthening the cardiovascular system. Exercise strengthens the heart and reduces the risk of high blood pressure and other heart-related conditions. Even mild exercise, such as walking, can have a significant impact on heart health. - Helps manage stress and mood disorders
PCOS can cause mood disorders such as depression and anxiety, which can be debilitating for some women. Regular exercise is an effective way to manage stress and improve mood. Exercise stimulates the release of endorphins, which are natural mood boosters, and can help women with PCOS feel more relaxed and less anxious.
variety of exercises
Women with PCOS can benefit from a variety of exercises. Here are some examples:
- Cardiovascular Exercise: Cardiovascular or aerobic exercise is any exercise that increases your heart rate and breathing rate. Cardiovascular exercise is particularly effective for improving insulin sensitivity, lowering blood sugar levels and promoting weight loss.
- strength training: Strength training involves working your muscles against resistance, such as lifting weights or using resistance bands. Strength training helps build muscle, which in turn increases your metabolism and burns more calories. It may also help improve insulin sensitivity and reduce the risk of diabetes.
- High-intensity interval training (HIIT): HIIT involves short bursts of high-intensity exercise interspersed with rest intervals or low-intensity exercise. HIIT is particularly effective for promoting weight loss and improving insulin sensitivity. However, it may not be suitable for everyone, especially those who have joint problems or are new to exercise.
- Yoga: Yoga is a form of exercise that focuses on breathing, stretching and relaxation. This can help reduce stress levels, which is important for managing PCOS symptoms. Certain yoga poses, such as the Reclining Bound Angle pose, may also help stimulate ovulation and regulate the menstrual cycle.
- Pilates: Pilates is a form of exercise that focuses on core strength, posture and balance. It involves a series of controlled movements that engage the muscles of the abdomen, hips and back. Pilates can help improve posture, reduce back pain and promote weight loss.
It’s important to pay attention to your body’s signals and prevent yourself from overexerting yourself. Whenever you feel pain or discomfort while exercising, stop and take a break.
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