Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age, with symptoms like irregular menstrual cycles, elevated androgen levels, and cysts on the ovaries. Managing PCOS involves lifestyle modifications, and exercise is a primary recommendation. Physical activity can address several underlying issues associated with the condition.
How Exercise Alleviates PCOS Symptoms
A primary issue in many individuals with PCOS is insulin resistance, where the body’s cells do not respond effectively to insulin. This leads to higher insulin levels, which can stimulate the ovaries to produce more androgens. Regular physical activity combats this by enhancing the body’s sensitivity to insulin, making muscle cells more efficient at using glucose and reducing the need for excess insulin.
By improving insulin sensitivity and lowering insulin levels, physical activity can reduce androgen production. Lower androgen levels help alleviate symptoms like excess hair growth and acne. This hormonal regulation can also contribute to restoring more regular menstrual cycles and ovulation.
Exercise is also an effective tool for weight management. A modest weight loss of 5 to 10 percent can significantly improve PCOS symptoms. Physical activity increases metabolic rate and builds lean muscle, which helps reduce body weight and abdominal fat. This further improves insulin function and reduces the risk of long-term health issues like type 2 diabetes.
Recommended Types of Exercise
Cardiovascular Exercise
Cardiovascular workouts are beneficial for improving insulin sensitivity and heart health. Activities include brisk walking, running, swimming, and cycling. This type of steady-state cardio provides a sustainable way to meet physical activity goals and aid in weight management.
High-Intensity Interval Training (HIIT) is another form of cardiovascular exercise effective for PCOS. HIIT involves short, intense bursts of exercise followed by brief recovery periods, which can improve insulin resistance and burn fat. An example is alternating one minute of sprinting with one to two minutes of walking for 10 to 20 minutes.
Strength Training
Strength training is another recommended form of exercise that involves using weights, resistance bands, or body weight to build muscle. Increased muscle mass improves your metabolic rate, which helps your body burn more calories at rest. This aids both weight management and insulin sensitivity.
Strength training can be effective at reducing androgen levels in women with PCOS. While some worry lifting weights increases testosterone, research indicates consistent training helps lower these levels over time. Focusing on endurance by lifting lighter weights for more repetitions is a suggested approach.
Mind-Body Exercises
Mind-body exercises like yoga and Pilates are valuable for reducing stress. Stress can worsen PCOS symptoms by increasing cortisol levels. These exercises can help lower cortisol, which promotes hormonal balance.
These exercises also contribute to calorie burning, flexibility, and core strength. Studies show that regular yoga can help lower testosterone levels and improve anxiety in women with PCOS. The focus on breath and mindful movement helps manage both physical and mental health.
Structuring an Effective Workout Plan
A consistent workout routine is more effective than the intensity of any single session. For managing PCOS, guidelines suggest at least 150 minutes of moderate-intensity activity per week. This can be broken into manageable sessions, like 30 minutes five days a week, or by starting with 2-3 sessions and gradually increasing.
A balanced plan incorporating different exercises is an effective approach. Aim for a mix of cardio and strength training to address multiple aspects of PCOS. For example, schedule two to three days of each, ensuring you include rest days for muscle recovery.
It is important to listen to your body and avoid overexertion, as fatigue can be a symptom of PCOS. Tailor your workout intensity to your energy levels. On high-energy days, you might opt for a more intense workout, while on low-energy days, gentle activities like walking or yoga are beneficial.
Integrating Movement into Daily Life
Formal workouts are only one part of an active lifestyle. The energy you expend in daily life outside of planned exercise, known as Non-Exercise Activity Thermogenesis (NEAT), also plays a role. This includes movement from activities like walking, taking the stairs, or cleaning, and increasing your NEAT contributes to your daily energy expenditure.
Reducing sedentary time is a simple way to boost your NEAT. Small changes can make a difference, such as taking the stairs instead of the elevator or parking farther from your destination. These adjustments help keep your body moving and your metabolism active throughout the day.
You can also build more activity into your routine tasks and leisure time. Consider walking during phone calls, stretching during breaks, or engaging in active hobbies like gardening. Tracking your daily steps with a fitness tracker can be a motivating way to see how these small movements add up.