Top 8 Benefits of Exercising to Overcome PCOS
Polycystic ovarian syndrome or PCOS is a complex condition that is known to affect 1 out of 10 women of reproductive age and cause multiple health problems such as:
- High blood pressure
- Weight gain and obesity
- Mood swings
- Excessive emergence of facial and body hair
- Sleep apnoea
- Depression and anxiety
- An increased risk for pregnancy complications
Doctors have found out that a well-researched science-backed lifestyle change is the only way of managing PCOS. One’s diet and fitness must be addressed to achieve successful management of PCOS at a high rate. These benefits of exercising go way beyond the usual weight loss routine for women with PCOS.
Helps in weight loss
Women with PCOS experience a higher rate of insulin resistance, which basically affects the body’s ability to use blood sugar for energy. Additionally, women with PCOS are most likely to gain weight that can lead to obesity and other interrelated problems. Regular workouts can keep the weight gain in check and also decrease glucose intolerance, thereby improving reproductive and metabolic derangements in the body.
Apart from this, strength training and aerobic exercises speed up the metabolism, further assisting in weight loss. Furthermore, these activities help in reducing the pulse amplitude and luteinising hormones that reduce androgen production, which accounts for an overall reduction of PCOS symptoms. Sometimes, even a mere 10% reduction in body weight can help in reducing the symptoms.
Higher levels of cholesterol and triglycerides are commonly observed in women with PCOS. This condition can further contribute towards complications such as metabolic syndrome, which is a cluster of conditions such as stroke, elevated risk of heart disease and type II diabetes occurring together. Physical activity reduces bad cholesterol levels and increases the good cholesterol levels in the body.
Regular exercising brings important measurements such as waist circumference, body mass index, lipid profile and IR to normal (or healthy) limits while reducing metabolic syndrome and other risk factors associated with PCOS.
Improves Insulin Sensitivity
Regular workout reduces insulin resistance and helps you in tackling PCOS. In the skeletal muscles, exercise helps in modulating insulin sensitivity and lipid metabolism. Strength and cardio exercises are also found to improve irregular periods and ovulation cycles.
A positive feeling is created in the body with the release of endorphins. The feeling that is experienced after a workout or a run is known as “euphoria”. It is commonly known as “runner’s high” amongst runners. This feeling can have an excellent effect on the body as it helps in managing stress, depression, fibromyalgia and chronic headaches. Moderate-intensity exercise during periods can also help in reducing period pain.
Ideal Workout Duration
The American Heart Association suggests that an average adult should aim for a minimum of 150 minutes of moderate exercise each week (cycling, walking, swimming) or 75 minutes of vigorous exercise (sprints). You can even combine moderate and vigorous exercises to make the best out of your workout routine.
Muscle-strengthening activities are advised for at least twice a week. They will help in building muscles and improving body composition. Muscles burn more calories than fat while working out and also during the rest period.
These guidelines have been supported in evidence-based guidelines for managing PCOS. It is not important that you should do it all in one go; you can have 2 short workouts of 15 minutes each as well. The most important thing is to get your heart rate to 65%–70% of your maximum heart rate and stay active for a young adult.
Exercising regularly can not only help you fall asleep easily but also bless you with better sleep quality and patterns. Women with PCOS generally have sleep apnoea (a sleep disorder in which breathing repeatedly stops and starts) and sometimes insomnia.
Engaging in regular physical activity helps in stabilising the mood and de stressing the mind. It is a cognitive process that can help you naturally transition into your sleep mode. However, do not exercise right before you go to sleep.
After spending more calories than what you have consumed, your body uses the fats stored in the system. Excessive fat affects estrogen production and channelizing this body fat would help in regulating and balancing hormones.
Women diagnosed with PCOS are two to three times more likely to suffer from depression, anxiety, obesity and a number of other problems. In times of such distress where they are going through so many changes in their body, a proper friendly guide can help them cope up and overcome these changes with ease.
The Zury app acts as an ultimate companion cum guide that has all the answers to all your questions and innovative ways to overcome these symptoms through a wide range of physical training tutorials. The app has well-curated content pertaining to health, fitness and diet plans along with a daily transformation tracker and period log that will keep you well-informed on your overall progress. Download the Zury app to overcome PCOS and lead a healthy life.
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