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Healthy Movement : A Cheat Sheet

THE BASICS OF HEALTHY MOVEMENT

Reversing or managing the symptoms of PCOS without exercise is quite an impossible task. But I'm here to help you simplify it for you. If like me, you too find it difficult to clock in movement time during the day, give this next bit a careful read. I’ve collaborated with fitness coaches who specialise in women’s health to put down an effective workout guideline. 

  • First things first, no, you don’t need to clock in 60-90 minutes of sweat and exercise everyday! All you need is 2 to 2.5 hours a week. That’s 30 minutes each day 4-5 times a week. 

  • Divide this into 3 parts - 50% resistance or strength training like functional fitness, pilates or traditional gymming. 25% cardio or stamina building like jogging, swimming, dancing or cycling - something that gets your heart rate up and running. And the last 25% of restorative active recovery like going on a walk or doing some yoga with breathing exercises and meditation. Pick at least 2-3 activities that you enjoy the most - it’ll ensure that you stay consistent without getting bored. 

  • Don’t underestimate the power of clocking in your daily step count. Ensuring that you’re at least taking 5000-10000 steps everyday will be small wins that add up eventually. 

  • This is a good time to introduce you to NEAT - non exercise activity thermogenesis - the best friend you didn’t know you needed. NEAT is any activity performed out of the usual structure of exercise. Let me give you a few examples to understand this better - taking the stairs instead of the elevator, not sitting for long hours, carrying your own luggage or grocery bags around, doing chores at home, walking around when on the phone, standing while working, taking a few seconds out to stretch amidst long work days and the list can go on. But you get the crux of it right? NEAT too, like your daily step count, adds up everyday to give you significant results in the future. 

A quick hack: if you’re someone who spends long hours sitting at a desk, there’s a high chance that your movement is on a low and your posture is getting compromised. Do this: every alternate hour, get up and walk around for 2 minutes (whether that’s to go get a glass of water or use the loo or just get some fresh air) and every other alternate hour, get up and get in a few spinal stretches for 2 minutes. Trust us, your body will thank you. 

That’s it - easy right? Exercise doesn’t have to be a task that seems overwhelming. Instead, once you get consistent and see the results it’s having on your mind and body, it’ll be an activity you’ll look forward to everyday! 

Pro tip: a woman’s hormonal condition fluctuations through the course of the month. Leveraging these hormonal fluctuations and following a workout structure based on what suits your body the best every week ensure efficient and sustainable results and balanced energy throughout. Follow the cycle syncing method of exercise via our program Hack Your Hormones. Click here for more details.



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Spearmint leaf (Mentha Spicata), Stinging nettle leaf (Urtica Dioica), Lemon grass
(Cymbopogon citratus), Ginger root (Zingiber officinale), Peppermint (Mentha Piperita),
Cinnamon bark (Cinnamomum cassia), Ashoka (Saraca Asoca), Lodhra (Symplocos),
Shatavari (Asparagus Racemosus), Ashwagandha (Withania Somnifera), Daruharidra
(Berberis Aristata)

References:

Akdogan M, Tamer MN, Cure E, Cure MC, Koroglu BK, Delibas N. Effect of spearmint (mentha spicata labiatae)
teas on androgen levels in women with hirsutism. Phytother Res. 2007;21(5):444–7. doi: 10.1002/ptr.2074.

Rogerio A. Lobo, Columbia University. (n.d.). Cinnamon extract on menstrual cycles in polycystic ovary syndrome (PCOS)
- full text view. Full Text View - ClinicalTrials.gov. https://clinicaltrials.gov/ct2/show/study/NCT01483118

Najafipour F, Rahimi AO, Mobaseri M, Agamohamadzadeh N, Nikoo A, Aliasgharzadeh A. Therapeutic effects
of stinging nettle (Urtica dioica) in women with Hyperandrogenism. Int J Current Res Acad Rev. 2014;2(7):153–160.

Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults:
A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, 11(12), e6466. https://doi.org/10.7759/cureus.6466

Kumarapeli M, Karunagoda K and Perera PK: A randomized clinical trial to evaluate the efficacy of satapushpa-shatavari powdered drug with satapushpa-
shatavari grita for the management of polycystic ovary syndrome (PCOS). Int J Pharm Sci Res 2018; 9(6): 2494-99. doi: 10.13040/IJPSR.0975-8232.9(6).2494-99.

Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytother Res. 2010;24(2):186–8. doi: 10.1002/ptr.2900.