PCOS Exercise: Improved Ovulation and Menstrual Health

An issue with hormones that occurs during the reproductive years is medically termed Polycystic ovary syndrome (PCOS). You may not have periods very often if you have PCOS. At times you may have periods that last several days. You may also have too much of a hormone called androgen in your body. It is recommended to start PCOS exercise as you notice PCOS signs & symptoms. It’s important to start a combination of cardiovascular exercises, strength training, and flexibility exercises.

In this write-up, Rajashree Gadgil the most honored nutritionist in Mumbai and the founder of TRUWELLTH Integrative Health Centers suggests a few PCOS exercises.

PCOS Exercise

Steady-state cardiovascular workouts: If you are engaging in moderate exercise, these workouts get your heart pumping, generally at about 50 to 70 percent of your maximum heart rate. You can calculate your maximum heart rate by deducting your age from 220. Aerobic exercises can include walking, dancing, riding a bicycle, or taking an aerobics class.

HIIT workouts: High-intensity interval training (HIIT) includes balancing strong exercise bursts with intervals. Typical exercises in a HIIT workout consist of things like tuck jumps, burpees, and mountain climbers. A study published in the journal PLOS ONE Trusted Source found that women with overweight are reported greater enjoyment of HIIT exercises compared to those who engaged in incessant moderate to vigorous exercise. Enjoyment of exercise is a significant factor in sticking with a long-term routine.

Interval training: Interval training is a method to exercise at different intensity levels, however, not essentially to the heart rate max you do with HIIT. This training type habitually involves doing different exercises in the same session to keep your heart rate up.

Mind-body exercises: Research shows that women with PCOS have an improved bodily response to stress and distress. According to an article in the journal Physical Exercise for Human Health, mind-body exercises like yoga, pilates, and tai chi can help not only burn calories but also decrease anxiety levels that deteriorate your PCOS symptoms.

Strength training: This involves using resistance bands, weights, or your own body weight to build muscle. Strength training can help you build healthy muscles and bones. Increasing your muscle mass could help you burn more calories at rest, helping you maintain a healthy weight.

Follow the PCOS workout plan to enjoy a healthy life.

PCOS Exercise at Home to Lose Weight

• Aerobic exercises: At least 120-150 minutes of moderate-intensity aerobic exercise per week; reasons brisk walking, cycling, or dancing can help.
• Strength training: Include muscle-strengthening activities on two or more days per week. Squats, lunges, and resistance band exercises are good options.
• Yoga: Try online yoga classes targeting different muscle groups, such as core, shoulders, or hips.

PCOS Exercise Yoga

Wondering if Yoga can relieve symptoms of PCOS? Rajashree Gadgil, a renowned nutritionist in Thane with 20+ years of Global Experience in New York City, USA & across continents, mentions that yoga cannot cure PCOS, however, it may help with some of the indications and decrease testosterone levels. Yoga is accessible for various fitness levels, and has a wide breadth of practice; from a gentle flow to advanced poses. Certain PCOS exercise yoga like Malasana, Setu Bandhasana, Chakravakasana, Supta Baddhakonasana are truly helpful.

Yoga can definitely reduce the symptoms associated with this disorder. It helps lessen weight while reducing the risk of chronic complications. Besides, it improves blood sugar levels and blood circulation in the body. Maintaining a healthy lifestyle is indispensable for tackling PCOS. Yoga can surely help you control the related symptoms.

Best Time to Exercise for PCOS

The best time to exercise for PCOS is in the morning hours, as it may help regulate hormones, decrease appetite, and balance blood sugar levels for the day. Aim for 30 minutes of exercise per day, three times a week, to improve metabolic and reproductive symptoms associated with PCOS. Speak to a professional for your PCOS exercise plan.

Exercise for PCOS to Get Pregnant 

• Yoga
• Squats
• Lunges
• Cardiovascular workouts
• High-intensity interval training (HIIT)

Exercise for PCOS to Get Period

Practicing moderate-intensity exercise can help stimulate blood flow to the pelvic region. This can encourage menstruation and help you get your period if you have PCOS. Rajashree Gadgil suggests some exercises that can be beneficial for PCOS:

• Walking
• Cycling
• Yoga
• Brisk walking, jogging, cycling, or swimming3
• Bodyweight activities like squats, push-ups, and tricep dips
• Cardio and resistance training exercises4
• High-intensity workouts

FAQs

Worst exercise for PCOS   

There is no one worst exercise for PCOS, however, over-exercising and over-training can make periods irregular. This is due to a spike in cortisol levels. Below are some exercises to avoid if you have PCOS:

• High-impact cardiovascular exercises like running on hard surfaces or jumping exercises
• Overly intense or prolonged workouts
• Heavyweight lifting
• High-stress activities
• Forceful exercise combined with extreme caloric restriction

Moderation is imperative, and a sensible exercise goal takes in work and play.

Can PCOS cause infertility?

Polycystic ovary syndrome (PCOS) is a disorder involving hormonal disparities and metabolism problems that affect the ovaries. While PCOS doesn’t unavoidably lead to infertility, it is a common reason for infertility in women. The hormonal disproportion in women with PCOS restricts the growth and release of eggs from the ovaries (ovulation). In case, you don’t ovulate, you can’t get pregnant.

For More Info About This, Please Do Refer Reading: Can PCOS cause infertility

Conclusion

Exercise can be a significant part of managing your PCOS. Not only does it make your physical health better, but PCOS Exercise can help you manage your anxiety levels too. Not sure where to start from? Seeing your doctor and finding a personal dietician and trainer can help set you on a safe pathway. Exercise at least three times a week and stick with it to improve symptoms of PCOS.