Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder among women of reproductive age, often causing irregular periods, infertility, and unwanted physical changes. While managing PCOS requires a comprehensive approach, incorporating regular exercise into your routine can be particularly beneficial.
Here are five effective exercises to help tackle PCOS symptoms:
Cardiovascular exercises:
Cardio exercises such as brisk walking, jogging, cycling, or swimming are excellent for managing PCOS. Aim for at least 30 minutes of moderate-intensity cardio most days of the week. Cardio helps improve insulin sensitivity, which is often impaired in PCOS. It also aids in weight management, reducing the risk of complications associated with PCOS. Start with a warm-up, gradually increase your intensity, and end with a cool-down session.
Strength training:
Incorporating strength training exercises into your routine helps build muscle mass and increase metabolism, which can aid in weight management and hormone regulation. Focus on compound exercises like squats, lunges, deadlifts, and push-ups. Aim for 2-3 sessions per week, allowing for a day of rest in between each session.
Start with light weights and gradually increase as you build strength. Proper form is crucial to prevent injury, so consider working with a certified personal trainer if you're new to strength training.
Yoga:
Yoga offers a holistic approach to managing PCOS by reducing stress levels, improving flexibility, and promoting hormonal balance. Specific yoga poses like the cobra pose, bow pose, seated forward bend, and butterfly pose target the reproductive organs and help alleviate PCOS symptoms.
Incorporate yoga into your routine 2-3 times per week for optimal benefits. Focus on controlled breathing and proper alignment in each pose to maximise results.
Pilates:
Pilates focuses on strengthening the core muscles, improving posture, and enhancing overall body awareness. It can be particularly beneficial for women with PCOS as it helps regulate insulin levels and promotes weight loss. Incorporate Pilates exercises such as the hundred, roll-up, leg circles, and side plank into your routine. Aim for 2-3 sessions per week, gradually increasing the intensity as you progress. Pay attention to proper breathing techniques and engage your core throughout each exercise.
High-Intensity Interval Training (HIIT):
HIIT involves alternating between short bursts of intense exercise and brief rest periods. This form of exercise is highly effective for burning calories, improving insulin sensitivity, and boosting metabolism, making it ideal for women with PCOS. HIIT can include exercises like sprinting, jumping jacks, burpees, and mountain climbers.
Start with a 5-minute warm-up, followed by 20-30 seconds of high-intensity exercise, and 10-15 seconds of rest. Repeat the cycle for 15-20 minutes, and finish with a cooldown period.
Aqua Aerobics or Zumba:
Water-based exercises such as Aqua Aerobics and Zumba have surged in popularity, especially among individuals recuperating from PCOS. Such aquatic workouts offer a unique blend of relaxation and effectiveness. These enjoyable and low-impact exercises not only assist in preventing unnecessary weight gain but also facilitate fulfilling physical activity routines.
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