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Polycystic ovary syndrome (PCOS) is a common condition that affects how a woman’s ovaries work. PCOS affects your body’s secretion and use of insulin. Your cells become resistant to insulin signals and this prompts your pancreas to produce even more insulin and the hormonal imbalances, insulin resistance, and inflammation related to this condition make it difficult for women with PCOS to shed weight. Because it’s harder to shift weight, you might be tempted to workout harder. But intense exercise can make the symptoms of PCOS worse, and constant physical stress can make the body cling on to fat and stop muscles from growing because it can’t distinguish self-imposed stress from an external physical threat. This is why low-intensity workouts are recommended for women with PCOS. Here are some exercises you can try!
Being above your ideal weight can cause lower back pain and poor posture, so including core training in your program is essential. These muscles support the spine and learning how to switch them on ensures you don’t injure yourself during exercise. Also, if you’re trying to conceive, start training your pelvic floor muscles! These muscles are also part of your core and help prevent incontinence, boost sexual health, and improve pelvic stability to help support a healthy pregnancy.
Moderate exercise like brisk walking, jogging, cycling, or swimming are all great activities that can help with PCOS. This type of exercise increases your body’s sensitivity to insulin, which reduces your risk of cardiovascular disease and type 2 diabetes. Doing 30 minutes or more a day can also help with weight management, symptoms of depression and anxiety, as well as improving the frequency of menstrual cycles and ovulation.
Bodyweight exercises like squats, push-ups, or tricep dips improve the function of insulin in your body but can also boost your metabolism by building more muscle mass. Don’t worry though; you won’t bulk up unless you’re taking steroids! More muscle simply means burning more calories while exercising, but also throughout the day even at rest. Combining resistance moves with cardio exercise is the best way to ensure you’re building a lean body, achieving a healthy BMI, and reducing your risk of chronic diseases like type 2 diabetes.
