Pcos Exercise Guide: Best Plan, Types, And Impact On Health

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women during their reproductive years. It is characterized by irregular or infrequent periods, elevated levels of androgen hormones, and the development of fluid-filled cysts on the ovaries. While the exact cause of PCOS remains unclear, early diagnosis, treatment, and weight management are crucial in reducing the risk of long-term complications such as type 2 diabetes and heart disease.

Insulin resistance is a prominent feature of PCOS, which can lead to weight gain and an increased risk of developing diabetes. However, it is important to note that not all individuals with PCOS are overweight. Therefore, regular physical activity should be prioritized by all individuals with this condition.

Exercise offers numerous benefits for individuals with PCOS, regardless of their weight status. It can help regulate hormones, decrease testosterone levels, and alleviate symptoms such as excessive hair growth and acne. Additionally, exercise has a positive impact on mood and can reduce the risk of depression, which is more prevalent in those with PCOS.

Exercises for PCOS

Aerobic exercise: This type of exercise can help improve insulin sensitivity and reduce body weight. Examples of aerobic exercises include brisk walking, jogging, cycling, and swimming.

Resistance exercise: This type of exercise can help increase muscle mass and improve insulin sensitivity. Examples of resistance exercises include weight lifting, push-ups, and squats.

High-intensity interval training (HIIT): This type of exercise involves short bursts of high-intensity exercise followed by periods of rest. HIIT has been shown to improve insulin sensitivity and reduce body weight in women with PCOS.

The Importance of Exercise for PCOS Management

Balancing Hormones: Exercise increases endorphins while decreasing estrogen and insulin levels, promoting hormone balance.

Mood Improvement: Regular exercise releases endorphins, the brain’s feel-good chemicals, which can counteract the mood swings associated with PCOS.

Helps in Weight Loss: Weight loss can be challenging for individuals with PCOS, but exercise combined with a healthy diet can be effective in achieving and maintaining a healthy weight.

Enhancing Sleep Quality: Exercise can promote better sleep, which is often disrupted in PCOS cases, especially in those who are overweight.

Reducing Diabetes Risk: Regular aerobic activity can enhance insulin sensitivity and reduce the risk of diabetes.

Managing Cholesterol: Exercise, coupled with a balanced diet, can help manage cholesterol levels, which are often elevated in women with PCOS.

In addition to exercise, maintaining a balanced diet is essential in managing PCOS symptoms. Working with a dietitian can be beneficial in creating a diet plan that promotes insulin efficiency and hormone balance.

Remember, there is no one-size-fits-all approach to exercise for PCOS, and the key is to find a routine that works best for you, supports your health, and aligns with your body’s needs. By prioritising exercise and lifestyle changes, individuals with PCOS can significantly improve their overall well-being and manage their condition effectively. If you are still facing challenges with PCOS even after exercising, get in touch with Aster DM’s Department of Obstetrics and Gynaecology. They have a dedicated team of obstetricians, gynaecologists, infertility management specialists, fetal medicine experts, and gynaecological imaging experts who are supported by skilled nurses, childbirth, and lactation counsellors.