Gathering the effort to exercise when you have polycystic ovary syndrome (PCOS) isn't always easy. Often times, symptoms like joint swelling, general fatigue, and even intense feelings of anxiety and depression can make you feel like a handicap.
And yet it is worth the effort to stay active.
PCOS is caused by an imbalance of reproductive hormones, and it can lead to problems such as infertility, weight gain, and the development of painful ovarian cysts . But regular workouts can be a powerful tool in managing your symptoms.
Can Exercise Improve Polycystic Ovarian Syndrome?
Not only can regular exercise help PCOS, experts agree that it's one of the best ways to protect your health and feel better.
May relieve symptoms
Exercise improves just about everything from sleep to mood, energy, digestion, and self-esteem.
Science backs this up. For people with PCOS, regular physical activity improves physical functioning, general health, social functioning and mental health, according to a February 2019 review of 27 studies published in the journal Systematic Reviews.
Can control your blood sugar level
Although the exact cause of PCOS is not fully understood, experts suspect that part of the culprit is excess insulin production, which can lead to too high levels of androgen hormones, systemic inflammation, and weight gain.
It's those problems that can ultimately affect your menstrual cycle and fertility. And they can also increase the risk of other complications, such as metabolic syndrome, diabetes, and sleep apnea.
Regular physical activity can help keep your blood sugar levels under control so you are less prone to insulin resistance.
Promotes weight loss
Although exercise alone has not been shown to lead to weight loss for people with polycystic ovary syndrome, it can improve body fat distribution and insulin resistance and reduce the risk of heart disease , according to one March-April 2011 analysis published in Human Reproduction Update.
And when exercise is combined with a healthy diet, it can help with weight loss, which can reduce androgen levels and potentially return your periods to normal and improve your chances of getting pregnant, as well as reduce acne. and excessive hair growth.
You don't need to lose tons of weight; Losing just 10 percent of your body weight might be all it takes to reap the benefits.
It can improve your mood
Last but not least, exercise also offers emotional benefits.
Having polycystic ovary syndrome can put a damper on your self-esteem and lead to depression and anxiety. But physical activity is a known mood booster, and it can go a long way toward alleviating some of those feelings and improving your overall quality of life, according to an October 2017 review published in the Saudi Journal of Sports Medicine.
The mental health benefits are another reason to incorporate a consistent exercise routine if you are dealing with stress, depression, low self-esteem, or poor body image.
Are there drawbacks?
Regular exercise is one of the best ways to manage the symptoms of PCOS, especially when used as part of a weight loss program. So there is no reason why you shouldn't.
That said, it's worth taking extra care when starting out, especially if you want to pick up some weights or haven't been active in a while. If you have PCOS, you may experience a higher incidence of injury and fatigue.
The key is to start exercising gradually and do what feels best for your body. It is normal to feel some mild pain and fatigue after exercising, but if the pain is severe or does not improve over time, or if you start to feel very exhausted, those are signs that you should back off and talk to a healthcare professional.
Are there any exercises you should avoid if you have PCOS?
PCOS itself doesn't put a limit on the types of activities you can do.
Any type of exercise that suits your goals, that makes you feel good and that you like to do, is the type of exercise and training you should do.
Start slow
Still, it's important to consider your fitness level. If you are new to exercise, and especially if you have to lose weight or have joint pain, start slowly.
Initially, avoid anything that is too strenuous or potentially damaging to the joints or back. It is better to start walking and with little weight. It's never a bad idea to start out by consulting your doctor or working with a physical therapist or certified personal trainer with knowledge of PCOS.
Be aware of discomfort or pain
Other general rules to keep in mind: You should avoid any type of activity that causes pain, numbness or dizziness while exercising or after.
If you are feeling really exhausted, you may need to take a break during your workout or take a day off. Don't be afraid to cut back if we are up for a challenging workout that day.
Be patient
As your fitness improves, you can gradually increase the intensity to keep things challenging. Above all, remember to be patient. If you find an activity that you love and can stick with it, over time, you will likely notice an improvement in your symptoms.
