It is not always that easy deal to deal with PCOS, but you can make it easy and reverse your symptoms of PCOS by doing regular workouts and performing some of the best exercises for PCOS at home. Here, in this article you are going to dig out the benefits of different workouts for PCOS, details on exerts recommended exercises for PCOS, and how you can perform these exercises.
Why do I need to perform regular workouts for PCOS?
Before knowing which exercise is best for PCOS, it is important to know why you need to perform these exercises for PCOS. Exercise is essential for women with PCOS for several reasons:
Weight loss
One of the key features of PCOS is an excess of androgen hormones, which can lead to weight gain and difficulty losing weight. Regular exercise, particularly aerobic exercise, can promote weight loss and improve body composition.
Insulin sensitivity
Women with PCOS often have insulin resistance, which means that their cells do not respond properly to insulin. This can lead to high blood sugar levels and an increased risk of diabetes. Exercise can improve insulin sensitivity, which can help control blood sugar levels.
Stress relief
PCOS can be a stressful condition to live with, and stress can exacerbate symptoms. Exercise can help reduce stress by releasing endorphins, which are chemicals in the brain that make you feel good. Yoga and Pilates, in particular, are great practices that are known to reduce stress.
Improving overall health
Regular exercise has been shown to improve cardiovascular health, strengthen the immune system, and reduce the risk of certain cancers. It can also help boost self-esteem and improve the overall quality of life.
So, What are some of the best exercises for PCOS?
Exercise is always beneficial and healthy, whether you have PCOS or not. Making exercise a part of life can your risk of various diseases including PCOS. There are many exercises for PCOS, that you can perform at home. Here are a few examples:
Aerobic exercise
Aerobic exercise is any activity that increases your heart rate and breathing. It is also known as cardiovascular exercise and it’s great for improving cardiovascular fitness, burning calories, and promoting weight loss. Aerobic exercises are among the best workouts for PCOS weight loss because they are easy to perform at home.
Some examples of aerobic exercises for PCOS include:
Brisk walking
Start by walking at a comfortable pace, then gradually increase your speed until you are walking briskly. Keep your head up, shoulders relaxed, and arms swinging naturally. Aim for a pace where you can still talk but it’s difficult to sing.
Jogging or Running
Start by jogging slowly, then gradually increase your speed. Keep your head up and shoulders relaxed, and land on the midfoot or forefoot, not the heel.
Cycling
You can use a stationary bike or a road bike. Start with a slow pace and gradually increase the resistance or speed. Keep your back straight and hands on the handlebars, and make sure to breathe deeply.
Swimming
You can swim freestyle, breaststroke, or any other stroke that you prefer. Start with a few laps at a relaxed pace and gradually increase the number of laps and the speed. Keep your head down, arms extended, and kick from the hip.
These are some examples of aerobic exercises for PCOS, you can perform any that suit you best and that you find enjoyable.
It’s always recommended to start gradually and increase the intensity and duration of your exercise gradually. Remember to always warm up before your workout, cool down after your workout, and stretch your muscles.
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Strength training
Strength training, also known as resistance training, is any type of exercise that causes the muscles to contract against external resistance. It’s great for building muscle, improving insulin sensitivity, and improving body composition. Some examples of strength training exercises for PCOS include:
Push-ups
Start in a plank position, with your hands placed slightly wider than shoulder-width apart. Lower your body by bending your elbows, keeping your body in a straight line. Push back up to the starting position. Aim to perform 2-3 sets of 8-12 repetitions.
Squats
Stand with your feet shoulder-width apart and your toes pointed forward. Lower your body by bending your knees, and keeping your back straight. Push back up to the starting position. Aim to perform 2-3 sets of 8-12 repetitions.
Lunges
Step forward with one foot, then bend your knee, keeping your back straight. Push back up to the starting position, then repeat with the other leg. Aim to perform 2-3 sets of 8-12 repetitions.
Planks
Start in a push-up position, with your arms straight and your body in a straight line. Hold this position for 20-30 seconds, then release. Aim to perform 2-3 sets.
Dumbbell or resistance band exercises
You can use this equipment to perform a bicep curl, tricep dips, rows, and more. Start with a light weight or resistance and gradually increase it as you become stronger.
It’s important to start with a weight or resistance that you can comfortably lift for the number of repetitions you are aiming for, and gradually increase the weight or resistance over time. Also, proper form is crucial, always make sure to use a proper form to avoid injury and make the most of the exercise
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Yoga
Yoga is a practice that involves physical postures, breathing techniques, and meditation. Some beneficial yoga poses for PCOS women include:
Child’s pose
Start on your hands and knees, then lower your hips back towards your heels and extend your arms in front of you.
Downward-facing dog
Start on your hands and knees, then raise your hips towards the ceiling and straighten your arms and legs.
Warrior 2
Stand with your feet wide apart, then turn one foot out and bend the knee of the other leg. Reach your arms out to the sides.
When doing yoga, it’s important to pay attention to your breath and move slowly and mindfully through the poses.
Pilates
Pilates is a form of low-impact exercise that focuses on building core strength, improving flexibility, and improving overall posture. Some Pilates exercises that may be particularly beneficial for women with PCOS include:
The Hundred
Lie on your back and raise your head, shoulders, and legs off the mat. Pulse your arms up and down while breathing deeply.
The Single leg circle
Lie on your back with one leg extended. Draw the opposite leg toward your chest and make big circles with your lifted leg.
The Roll up
Sit on your mat with your legs extended in front of you. Reach forward and use your abs to curl your upper body off the mat.
When doing Pilates exercises, it’s important to focus on using your core muscles and moving with control and precision.
In general, when performing Yoga and Pilates, it’s important to listen to your body and stop if you feel any discomfort or pain. Both yoga and Pilates can be done at home with the help of instructional videos or apps. These practices can help reduce stress, improve flexibility, and increase muscle tone.
High-intensity interval training (HIIT)
High-intensity interval training (HIIT) is a form of cardio that involves short bursts of intense activity followed by periods of rest or active recovery. It’s a very effective form of exercise that can improve cardiovascular fitness, burn calories, and improve insulin sensitivity, the most common symptom of PCOS.
Here’s an example of how to perform HIIT:
- Warm up for 5-10 minutes by jogging or cycling at a moderate pace
- Choose a cardio exercise, such as jumping jacks, mountain climbers, burpees, or cycling.
- Perform the exercise as hard and fast as you can for 30 seconds.
- Rest or perform a light-intensity exercise, such as walking or jogging in place, for 30 seconds.
- Repeat the cycle of high-intensity exercise and rest for a total of 8-12 rounds, depending on your fitness level. Cool down for 5-10 minutes by jogging or cycling at a moderate pace.
It’s important to note that HIIT is an intense exercise and it’s important to start gradually and increase the intensity and duration of your exercise gradually, especially if you are new to this type of exercise.
It’s a good idea to create a schedule for your at-home workout routine and stick to it as much as possible, aiming for at least 150 minutes of moderate-intensity aerobic activity per week and two days a week of muscle-strengthening activities.
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Note: It’s always recommended to check with your doctor before starting a new exercise regimen, and consult with a personal trainer, who can create a personalized workout routine that suits you.
