One of the most common symptoms of PCOS among women is weight gain or Obesity.
Obesity often accompanies high blood sugar levels and high Androgen levels, which causes pregnancy problems in women.
Hence, people often look for methods to maintain their weight, among which PCOS workouts are quite popular.
Doctors often suggest practicing exercises to keep one’s PCOS under management.
This article will discuss the types of workouts for PCOS symptoms and precautions one should consider.
Benefits of Exercises for PCOS
It is important to include positive practices like exercises to manage one’s PCOS effectively.
PCOS diet and exercise are both beneficial in this condition since they can help individuals with PCOS weight management.
According to research, exercises can boost insulin sensitivity and help in managing type 2 Diabetes in women with PCOS.
Another study states that exercise can improve menstrual and ovulation frequency.
Since PCOS affects pregnancy, proper menstruation and ovulation can improve one’s chances.
Additionally, it can improve hormonal balance and Depression-related PCOS symptoms.
Types of Best Workouts for PCOS
Source: FatCameraThere are several PCOS-friendly workouts that can effectively help in managing this condition.
Individuals can try aerobic exercises like jogging, cardio, and strength training for reducing weight with PCOS.
For better PCOS management, a person can also opt for stress reduction exercises.
Let us discuss these above-mentioned workouts for PCOS in detail.
Aerobic exercises
According to research, aerobic exercise can improve insulin sensitivity in one’s body.
However, an individual may experience the desired results only if they consistently perform this exercise.
Aerobic exercises like jogging, cycling, walking, and swimming may prove to be beneficial.
These exercises can highly improve weight gain from PCOS and reduce cardiovascular issues in women with PCOS.
Strength training
Strength training, which is also known as resistance training, can be beneficial for improving insulin resistance in women with PCOS.
It increases one’s metabolism and can help reduce weight gain due to PCOS.
Strength training may also help improve hormonal balance, which can enhance the reproductive function of a person.
This exercise usually involves using resistance bands and weights to burn calories.
Are you wondering if there are any other self-care methods for PCOS? Read Empowering Women: Guide to PCOS Self-Care and Treatment.
Stress-reducing Exercises
Source: pixelshotOne of the causes of PCOS in women is stress, which can result in hormonal imbalances and weight gain.
Hence, practicing exercises that reduce stress can prove to be beneficial for PCOS treatment.
According to research, practicing yoga can highly reduce the risk of PCOS in women.
Some people may also opt for breathing exercises and Pilates to reduce or relieve stress.
Tips and Precautions for Selecting PCOS Exercises
Although there are several exercises for PCOS management, it is always best to take certain precautions before performing them.
It is always best to consult a medical expert to get a personal fitness routine.
Experts may often suggest practicing up to 150 minutes of moderate workout for weight gain prevention with PCOS.
Other people can opt for up to 75 minutes of intense exercise per week for the same results.
One should also be consistent and make necessary adjustments to their exercise routine to receive the best results.
Do you want to know about the exercises you should avoid if you have PCOS? Read “Worst Exercise for PCOS.”
Conclusion
PCOS workouts can be counted as an effective lifestyle change to help manage this condition.
One can opt for aerobic exercises to improve insulin sensitivity and prevent weight gain and cardiovascular issues with PCOS.
Some people can practice strength training to improve hormonal balance, metabolism, and insulin sensitivity.
Since some people experience PCOS due to stress, practicing stress-relieving exercises like yoga and breathing exercises can be beneficial.
However, it is always best to consult your doctor before starting any exercise routine for PCOS.
Frequently Asked Questions
Can I treat PCOS with exercise?
No, you cannot treat PCOS with exercise, but it can help in managing the condition. Practicing regular workouts like aerobic, strength training, and stress-reducing exercises can help in maintaining one’s hormonal balance, weight management, and overall well-being.
Which is better, yoga or gym, for PCOS?
Both yoga and gym workouts can offer benefits for PCOS. While yoga reduces stress and improves hormonal balance, gyms can offer different workouts like strength training and cardio, which can help in weight management with PCOS.
What is the best workout for PCOS?
The best workout for PCOS is a combination of aerobic exercises (like walking and cycling), strength training (using weights or bodyweight exercises), and stress-reducing activities (such as yoga or Pilates).
A combination of these exercises helps with weight management and hormone regulation and effectively manages PCOS symptoms.
What is the 12 3 30 workout for PCOS?
The “12-3-30” workout means using a treadmill at an incline level of 12, walking at 3 miles per hour for 30 minutes. Although it is not specifically for PCOS, doing this exercise might help with losing weight for people with PCOS.
How often should I exercise if I have PCOS?
The duration of one’s PCOS exercises always varies depending on the individual. While some people may benefit from 150 hours of weekly exercise, others may only need 70 hours of weekly exercise.
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