Empowering Your Journey: Top Exercises for PCOS Management
Are you ready to take charge of your PCOS journey? A big step (pun intended ;)) is finding exercise that feels good and empowering TO YOU. In my work with clients, I have found that if the exercise doesn’t feel good to them or work with their schedule, it is really hard for them to stay consistent.
My goal today is to go over some of the best exercise options so that you can find 1-2 that resonate with you so you can add them to your routine.
Incorporating regular exercise into your routine can make A WORLD OF DIFFERENCE in managing Polycystic Ovary Syndrome (PCOS). Not only does exercise boost your mood and energy levels, but it also helps regulate hormones, improve insulin sensitivity, and promote weight loss—all essential factors in managing your symptoms.
So, what are the best exercises for PCOS? Let's dive in:
Cardiovascular Exercises: aerobic activities like brisk walking, jogging, cycling, swimming, or dancing. These exercises get your heart pumping, improve circulation, and aid in burning calories. Aim for at least at least 15 minutes at a time to see optimal benefits.
Strength Training: Incorporate resistance training into your routine to build lean muscle mass and boost metabolism. Focus on exercises that target major muscle groups such as squats, lunges, deadlifts, push-ups, and rows. Strength training helps improve insulin sensitivity and supports weight management.
Yoga and Pilates: These mind-body practices not only enhance flexibility and strength but also reduce stress levels. Stress management is crucial for women with PCOS, as high stress can exacerbate symptoms. Practicing yoga or Pilates regularly can help calm the mind, balance hormones, and improve overall well-being.
Mindful Movement: Don't underestimate the power of simple, mindful movement. Activities like tai chi, walking, or gentle stretching can help reduce tension, improve circulation, and promote relaxation. Incorporating these practices into your routine can complement other forms of exercise and enhance overall health.
A note on High-Intensity Interval Training (HIIT): This one can be controversial in the PCOS world. HIIT workouts involve short bursts of intense exercise followed by brief rest periods. This form of training is highly effective for burning calories, improving cardiovascular health, and boosting metabolism. However, for women with elevated Testosterone or chronically elevated cortisol (both of which can be common in PCOS) HIIT exercises are usually not the best place to start. In these cases, I recommend starting with more gentle movements (see yoga, pilates and walking mentioned above) until we get your hormones to a better place. Once hormones are more balanced, inflammation is down and sleep is improved, a lot of my clients have been able to incorporate HIIT exercises if they would like.
Consistency and variety are key when it comes to reaping the benefits of exercise for PCOS management. Start gradually, listen to your body, and find activities that you enjoy. Whether it's a brisk walk in nature, a sweaty lifting session, or a calming yoga flow, prioritize movement that makes you feel great in your skin and energized. You've got this!