PCOS has been widely associated with an imbalance of hormones in a woman’s body, mainly due to the levels of hormones secreted by her ovaries. In the last few decades, a lot has been uncovered about PCOS and how to treat it more effectively. From being a hormonal disorder – it is now characterized as a metabolic and endocrine syndrome and continues to be a common occurrence amongst women of reproductive age.
Physical Effects of PCOS on Body:
PCOS can present itself in various degrees and severity in the body. The most common symptom of PCOS is an irregularity of periods – which could be abnormal periods, absence of periods and even infrequent periods. Some women may experience an aggressive growth of hair on their face and chest – sometimes even on their back, arms, and legs as a result of increased male hormones in the body. Similarly, the male hormones may cause your skin to break out more often. Weight gain is another symptom of PCOS that is visible due to insulin resistance in your body.
Exercise for PCOS:
In most cases, experts cannot recommend a particular exercise as being the best and most recommended exercise for PCOS. For people with insulin resistance and cardiovascular problems, at least 120 minutes of good and rigorous exercise per week will make a difference in their blood sugar levels. Additionally, experts believe that moderate to high-impact exercises can greatly benefit women with PCOS.
If you have PCOS, any type of exercise could help you-cycling, swimming, light jogging, etc. Here are some of the ones you can try!
Weight Training:
It is one of the most effective exercises when it comes to burning fat, building muscle, and strengthening your body. As a result, women with PCOS can maintain their weight even after they finish their exercise routine. You can either perform these workouts using your own body weight. A resistance band and weights are usually used in this exercise to challenge your muscles!
Mind-Body Workout:
Strength, flexibility, and balance can all be improved through exercises such as yoga and Pilates. You should do these exercises if you experience mood swings or mental health issues due to PCOS. These exercises allow you to burn calories while calming your symptoms and improving your overall health.
Cardio Activity:
Heart health is greatly improved by aerobic exercises. As a result, you breathe more deeply, and your blood oxygen content increases, as well as your heart rate. In addition to keeping your heart healthy, it also helps you maintain a good level of overall fitness. Getting started with brisk walking or jogging is great if you have PCOS and will make your physical activity more enjoyable.
To aid you on your PCOS journey, here is a sample 7-day exercise plan for PCOS:
| Day | Physical Activity |
| Monday | Kickstart the week with different yoga poses for at least 30-40 minutes |
| Tuesday | Walk off that fatigue for 30-45 minutes in a brisk manner. |
| Wednesday | Mid-week fav activity: Swimming/Dance routine/Cycling or any physical activity that you like for 30-40 minutes. |
| Thursday | An energetic and brisk walk for 30-45 minutes. |
| Friday | Strength Training Day! |
| Saturday | Yoga poses for 30-40 minutes. |
| Sunday | A chill yet brisk walk for 30-45 minutes. |
Healthy Eating Plan for PCOS and its Benefits:
Consider adding a balanced diet of whole grains, fresh vegetables, and high-quality protein to your diet if you’re wondering what foods to include with your physical activity. Any diet for PCOS would aim to help you manage your weight and reduce inflammation caused by the disease. However, your doctor will make changes to your diet according to your symptoms.
PCOS Exercise and Fertility:
A link between PCOS and weight gain cannot be denied. Weight issues are common among PCOS women, though they are not all the same. A hormonal imbalance caused by this disease is more than simply an imbalance between Oestrogen, testosterone, and progesterone.
There is evidence that regular exercise and weight loss can help regulate your reproductive hormones and reduce PCOS symptoms. This includes, of course, inducing ovulation and regulating your cycles. Weight loss can help some women regulate their periods even if they lose a small amount of weight. When your period is regular, it is easier to predict ovulation and the timing of your intercourse, which can make conception easier.
When Should I Visit a Gynaecologist for PCOS Problem:
It is essential to see your Gynaecologist for a diagnosis of PCOS when you face any two of the following problems:
- Irregular periods
- The excessive hair growth or significant thinning of hair
- Acne on the face, chest, arms, legs, and back and darkening of the skin
Since the syndrome also affects fertility in women, a Gynaecologist should be consulted before you plan on starting a family.
Conclusion:
Due to our hectic lives, we may tend to spend a lot of time inactive, which includes sitting in front of the TV, so it is highly recommended to find a workout that fits your requirements and helps you relax. Various combinations of workouts can be tried and evaluated to determine which suits your body best. Before attempting these exercises, you should always consult your personal trainer or fitness specialist to learn more about their nuances. Staying consistent with your workout is crucial to relieving your symptoms in the long run, so look for a workout buddy to motivate you! The entire process can be enjoyable and you can hold each other accountable.
It is definitely beneficial to exercise consistently if you have PCOS because it will make you feel better physically and mentally.
