What Types of Exercises are Ideal for Managing PCOS Symptoms?

Fries over stir-fried veggies, snoozing the alarm over waking up early, curling up in bed over exercising—do any of these choices sound familiar to you? Our daily choices tend to lean towards comfort and convenience. But when our overall health and PCOS symptoms like fatigue, weight gain, and hormonal imbalances come into play, these choices start to impact our health more than we realise.

Exercising might feel like a task, especially when energy levels are already low, but the right PCOS exercises can actually make you feel better. It is not just about weight loss. It helps regulate insulin levels, balance hormones, and improve mood. And the best part? You don't need to hit the gym for hours or push yourself through intense workouts. You only need to find the right movement that works for your body and stay consistent.

What is PCOS and How Does It Impact Our Body?

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects 1 in 10 women of reproductive age. It occurs when the ovaries produce higher-than-normal levels of androgens (male hormones), disrupting ovulation and leading to a range of symptoms beyond irregular periods.

The following are the ways how it can affect:

1. Irregular or Missed Periods: Due to hormonal imbalances, ovulation may not occur regularly. This leads to inconsistent or absent menstrual cycles.
2. Unexplained Weight Gain: Many women with PCOS struggle with weight, particularly around the abdomen, due to insulin resistance (a condition where the body does not use insulin effectively, leading to fat storage).
3. Excess Hair Growth and Acne: Higher levels of androgens can cause hirsutism (excessive hair growth on the face, chest, or back) and persistent acne, similar to teenage breakouts.
4. Hair Thinning or Hair Loss: PCOS can trigger androgenic alopecia, which can lead to hair thinning at the crown or excessive shedding.
5. Fatigue and Mood Swings: Fluctuating hormone levels can impact energy levels and neurotransmitters like serotonin. This can make women with PCOS more prone to anxiety, depression, and mood swings.
6. Increased Risk of Health Issues: PCOS causes type 2 diabetes, high cholesterol, high blood pressure, and even infertility if left unmanaged.

How Does Exercising Help with PCOS Symptoms?

Many women think workouts are just for losing weight, but that is far from the truth. Exercise is not just about the number on the scale; it helps balance hormones, boost metabolism, build physical strength, and improve overall well-being. Here's what it does:

1. Balances Hormones: Exercising helps lower estrogen and testosterone levels and releases endorphins. This improves mood, clears the skin and reduces excess facial hair growth.
2. Regulates Menstrual Cycles: Movement improves blood flow and insulin levels, which can make periods more regular.
3. Manage Insulin Sensitivity: PCOS often leads to insulin resistance, where the body does not use insulin effectively, causing blood sugar spikes. Regular exercise helps the body respond better to insulin, reducing cravings and lowering the risk of type 2 diabetes.
4. Weight Management: Losing weight with PCOS is a challenge. However, consistent exercise helps burn fat and build muscle and makes it easier to maintain a healthy weight.
5. Improves Mood: Due to hormonal imbalance, women experience mood shifts such as anxiety, anger, or depression. Hormone Balancing Brew helps in managing these mood swings, as working out releases happy hormones, helping you feel more energized and positive. It also improves sleep quality.
6. Reduces Inflammation: Chronic inflammation makes PCOS symptoms worse. Exercise helps calm this down, easing bloating, fatigue, and discomfort.

Which are the Best Exercises for PCOS?

The following are a few exercise types to consider for women with PCOS:

1. Strength Training: Lifting weights, using resistance bands, or doing bodyweight exercises (like squats and lunges) helps build muscle, boost metabolism, and improve insulin sensitivity. This workout form also makes managing weight and blood sugar levels easier.
2. Low-Impact Cardio: Activities like walking, swimming, and cycling get your heart rate up without stressing your joints. They help burn fat, improve heart health, and regulate insulin levels.
3. High-Intensity Interval Training (HIIT): Short bursts of intense movement followed by rest periods increase fat burning and improve insulin sensitivity in a time-efficient way. Just 20-30 minutes of HIIT, 2-3 times a week, can be highly effective.
4. Yoga and Pilates: These gentle workouts reduce stress, lower cortisol levels, and regulate hormones. Certain yoga poses also improve blood flow to the ovaries and regulate menstrual cycles.
5. Dancing: Whether it is Zumba, aerobics, or just moving to your favorite music, dancing is a fun way to stay active, boost mood, and improve cardiovascular health.
6. Rebounding (Trampoline Workouts): Jumping on a mini-trampoline stimulates the lymphatic system, reduces bloating, and improves circulation.

Which Exercises to Avoid with PCOS?

While exercise is beneficial for PCOS, some workouts can do more harm than good by increasing stress hormones or putting excessive strain on the body. Here are the ones to be mindful of:

1. Overly Intense Cardio (Excessive Running, Long HIIT Sessions): Prolonged high-intensity workouts can spike cortisol (the stress hormone). This may worsen hormonal imbalances and increase inflammation.
2. Heavy Endurance Training: Activities like marathon running or extreme endurance cycling can put too much stress on the body, making it harder to regulate hormones and recover properly.
3. Excessive Crunches & Ab Workouts: PCOS can cause bloating and inflammation. So, overworking the abdominal muscles may lead to discomfort.

FAQs

1. How often should I exercise if I have PCOS?

Aim for 4-5 days a week. Give your body enough time to rest and recover.

2. What is the best workout routine for PCOS?

A balanced mix of strength training, low-impact cardio, and stress-relieving exercises like yoga or Pilates works best. You must choose workouts you enjoy and can sustain long-term without feeling exhausted.

3. Should I avoid intense workouts completely if I have PCOS?

Not necessarily. Short HIIT sessions (20-30 minutes, 2-3 times a week) can be beneficial for PCOS, as they improve insulin sensitivity and support weight management. However, excessive high-intensity training can spike cortisol levels, worsening hormonal imbalances.