PCOS + Exercise: How to Improve Your Symptoms and Get Fit
Introduction:
Polycystic ovary syndrome (PCOS) is a common hormonal disorder that affects women of reproductive age. It can cause a variety of symptoms, including irregular periods, weight gain, acne, and hair growth on the face and body.
There is no cure for PCOS, but there are treatments that can help manage the symptoms. One of the most important things you can do to manage PCOS is to exercise regularly.
Befefits of Exercise:
There are many benefits to exercise for women with PCOS.
Exercise can help:
Lose weight or maintain a healthy weight - especially combines with healthy eating.
Improve insulin sensitivity.
Reduce testosterone levels.
Improve mood.
Increase energy levels.
Improve sleep quality.
Reduce the risk of developing heart disease, stroke, and diabetes.
Types of Exercise:
There are many different types of exercise that can be beneficial for women with PCOS. Some of the best types of exercise include:
Aerobic exercise: Aerobic exercise is any type of exercise that gets your heart rate up and makes you breathe harder. Examples of aerobic exercise include walking, running, swimming, biking, and dancing.
Strength training: Strength training helps to build muscle mass. Muscle tissue helps to burn calories, even at rest. Strength training can also help to improve insulin sensitivity.
HIIT (high-intensity interval training): HIIT is a type of exercise that involves short bursts of intense activity followed by periods of rest. HIIT can be a great way to burn calories and improve your fitness level.
How Much Exercise:
The amount of exercise you need to do will depend on your individual fitness level and goals. However, most experts recommend that women with PCOS aim for at least 30 minutes of moderate-intensity aerobic exercise most days of the week. You can also add in strength training sessions 2-3 times per week.
Starting Slowly:
If you're not used to exercising, it's important to start slowly and gradually increase the amount of exercise you do. If you try to do too much too soon, you're more likely to get injured or discouraged.
Finding an Activity You Enjoy:
It's also important to find an activity that you enjoy. If you don't enjoy exercising, you're less likely to stick with it. There are many different types of exercise, so there's sure to be something that you'll enjoy.
Talking to Your Doctor:
Before you start any new exercise program, it's important to talk to your doctor. Your doctor can help you ensure that starting exercise is safe and effective for you.
Conclusion:
Exercise is an important part of managing PCOS. It can help you lose weight, improve insulin sensitivity, reduce testosterone levels, improve mood, and increase energy levels. There are many different types of exercise that can be beneficial for women with PCOS. The best type of exercise for you will depend on your individual fitness level and goals. It's important to start slowly and gradually increase the amount of exercise you do. And, most importantly, find an activity that you enjoy.
Call to Action:
If you're not sure where to start, I offer free consultations, although everyone experiences PCOS differ I can offer you compassion and understanding as someone who has this condition. Meaning I understand the challenges and I can help you create an exercise plan that's right for you.