PCOS symptoms: Manage weight, heart health, blood sugar levels with these exercises

Exercise plays a crucial role in alleviating Pcos symptoms and improving overall health. (Image: Canva)

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age, often leading to a range of symptoms such as irregular menstrual cycles, elevated levels of male hormones, and polycystic ovaries. Managing PCOS effectively involves addressing its diverse symptoms, which can include weight gain, acne, and excessive hair growth, along with an increased risk of insulin resistance and type 2 diabetes.

Exercise plays a crucial role in alleviating these symptoms and improving overall health. Including various types of physical activity can help manage weight, enhance insulin sensitivity, and improve cardiovascular health. From cardio workouts and strength training to yoga and swimming, each exercise offers unique benefits tailored to support women with PCOS. Let’s look at 9 such exercises that can help alleviate PCOS, according to Delhi-based endocrinologist Dr Neha Aggrawal, who is also associated with Veda Healthcare.

Cardio workouts

Cardio exercises, like brisk walking or cycling, elevate the heart rate and improve cardiovascular health. They help manage weight and enhance insulin sensitivity, both crucial for managing PCOS symptoms. Regular cardio can also reduce the risk of developing type 2 diabetes and improve overall metabolic health.

Strength training

Strength training, including weightlifting and resistance exercises, builds muscle mass and boosts metabolism. Increased muscle mass improves insulin sensitivity and aids in blood sugar regulation, which is beneficial for managing PCOS symptoms. This type of exercise also supports weight management and overall physical strength.

High-Intensity Interval Training (HIIT)

HIIT involves alternating short bursts of intense exercise with recovery periods. This approach improves cardiovascular fitness, enhances insulin sensitivity, and promotes fat loss more efficiently than steady-state cardio. HIIT's effectiveness in managing PCOS lies in its ability to support metabolic health and weight control.

Also see: Fitness tips for women: Easy, effective ways to stay active, healthy 

Yoga

Yoga combines physical postures with breath control and meditation. It reduces stress, which can exacerbate PCOS symptoms, and promotes overall well-being. Specific poses can help regulate menstrual cycles, improve flexibility, and enhance mental relaxation, making yoga a beneficial practice for managing PCOS.

Pilates

Pilates focusses on core strength, flexibility, and body alignment through controlled movements. It helps improve muscle tone and posture, which can support overall fitness. For PCOS, Pilates aids in weight management and enhances body awareness, contributing to better metabolic health and physical function.

Low-impact aerobics

Low-impact aerobics, such as step aerobics or dance, offer cardiovascular benefits without excessive strain on the joints. These exercises help in weight management and improve cardiovascular health, which is important for managing PCOS. They provide a fun and accessible way to stay active.

Walking

Walking is a simple, low-impact exercise that can be easily included in daily life. Regular brisk walking aids in weight management, help boost mood and enhance cardiovascular health. For those with PCOS, it helps in maintaining a healthy weight and improving insulin sensitivity.

Swimming

Swimming provides a full-body workout with minimal joint impact, making it ideal for individuals with PCOS. It improves cardiovascular fitness, muscle strength, and endurance while offering a low-impact alternative to high-stress exercises. Swimming also helps in weight management and overall body conditioning.

Stretching and flexibility exercises

Stretching and flexibility exercises, like foam rolling or gentle stretches, enhance muscle elasticity and reduce tension. For PCOS, these exercises support recovery from other workouts, improve flexibility, and contribute to overall physical comfort. They help maintain mobility and prevent injuries related to more intense activities.