Best Activities to Improve PCOS/PCOD
Hey fellow cyster! (hugs tight) If you’re here because you’re struggling with PCOS & weight loss, I feel you. I’ve been on the same journey as yours. So, I’ve curated this blog to guide you with workout and its benefits.
Why is exercise important for PCOS?
Exercise is very important for our physical and mental health. However, people with PCOS need it even more. Due to insulin resistance, they are more likely to be obese and develop conditions like diabetes and thyroid. Lack of physical exercise & excessive body weight are one of the main contributing factors in PCOS. Hence, exercising and managing calories can help you to regulate your hormones and benefit your health.
Benefits of exercise
- Aids in Weight Loss: Being overweight and obese are leading factors in PCOS. Regular exercise can help in losing weight.
- Reduces the Risk of Diabetes: Insulin sensitivity in PCOS can lead to Diabetes. Regular exercise regulates insulin and hence, reduces the risk of diabetes.
- Hormone Balance: People who have PCOS, have a dysfunctional endocrine system. Their bodies tend to produce testosterone & androgen (male hormones) in greater amounts as compared to estrogen.Regular workout aids in hormone balance.
- Lowers the Risk of Heart Diseases: Regular workout improves blood circulation and lowers blood cholesterol level leading to good cardiovascular health.
- Good Mood: Due to hormone imbalance in PCOS, people can struggle with being low. Regular workout can lead to release of happy hormones and hence,improve the mood
Workouts that help in PCOS
If you have never worked out before it may feel very tiring and daunting to start. You can also feel demotivated in the beginning but once you get regular you will get habitual and things will start to feel easy. Here are a few exercises that can help you in managing your PCOS:
Cardio includes all high intensity exercises like running, jumping, swimming, cycling, trekking etc. These exercises have a variety of intensities from easy to moderate to high. These help in controlling blood cholesterol levels, blood sugar, aids in sleep quality and brings you a good mood. You can simply indulge in a home workout routine or can join a gym if you seek professional help.
One of the simplest, healthiest and the best methods to move your body without doing much is walking. Walking is really efficient and has no side effects on the body. It can lead to stress resilience by lowering stress hormones in the body and can increase endorphins to bring a happy mood. Researchers also demonstrate that walking, especially after eating something, has great advantages for blood sugar and it’s considered one of the best options for people with PCOS.
Yoga consists of various positions and concentrates on stretching and balancing the body. It has been in history for so long and has numerous benefits for people with PCOS. Research studies demonstrate that people who practice yoga have seen significant improvement in their PCOS as their testosterone levels dropped and the menstrual cycle was regulated.
Aerobic exercises like zumba, boxing, dancing, aerobics and swimming are really good for weight loss. You can practice zumba and aerobics at home or can sign up for classes. Regular practice of aerobic exercises like dance and zumba can lead to a happy mood and improvement in hormone levels. If you’ve any cardiovascular issues, do not perform such activities without guided help.
HIIT stands for high intensity interval training which consists of short intervals of cardiac activities that are performed at extremely high intensity followed by a rest time. These exercises help with fat burning and reduce insulin resistance in the body. If you have space at your home you can do these workouts. HIIT workouts include Lunges, High Knees, Jumping Jacks, Mountain Climbers, Skipping Rope etc.
It is advised that people with heart & breathing problems do not perform high intensity HIIT workouts.
Diet & PCOS
When working with PCOS clients, doctors often suggest that following a proper diet routine, consuming adequate calories and managing macros can help in managing PCOS more than a vigorous workout. If you’ve tried various workouts and gym routines and still can’t see results, it might probably be because of a faulty diet. Including good fats, high-quality and high-fiber carbs, proteins and reducing sugar from your diet can show you great results. You can also include herbal tea & detox water in your daily routine to detox your body and enhance your metabolism.
When dealing with PCOS, it becomes necessary to take guided help often. Hence, talking to a gynecologist, dietician and a workout trainer can help you reverse your PCOS. Doctors recommend tests to check your body vitals to monitor how your diet and workout has been helping. If you struggle with workout a professional trainer or going to gym may help.
Can PCOS be controlled with workout?
Lack of physical exercise & excessive body weight are one of the main contributing factors in PCOS. Hence, exercising regularly can help you to regulate your hormones and benefit your health.
What is the best time to workout with PCOS?
There is no perfect time for a workout. The only catch is to make a routine and follow it.
Should I go to the gym if I’ve PCOS?
If you have space at your home you can do these workouts or go to the gym. HIIT workouts include Lunges, High Knees, Jumping Jacks, Mountain Climbers, Skipping Rope etc.
What type of exercise should I do with PCOS?
You can perform different types of workouts like aerobics, cycling, strength training, running, jogging, yoga etc.
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