Exercises for PCOS Patients

Cover image for curing PCOS with exercises

Table of Contents

Cardio to pump it up

If you do light cardio exercises such as brisk walking, jogging, cycling, and other activities it can help you with the symptoms of PCOS. It reduces insulin resistance, boosts fertility as well as stabilizes mood. It helps to reduce the risk of several cardiovascular diseases and diabetes (Type 2 diabetes). Cardio, as the name suggests, helps to pump up the blood in the entire body. As blood is circulated throughout the body, it can provide relief from the symptoms of depression and anxiety also. PCOS is highly associated with weight gain. So regularly exercising for half an hour can be effective in preventing PCOS.

High knees
Lateral shuffles
Jumping jacks
Toe tips
Lunge jumps
Plank jacks
Mountain climbers
Crab walk

Strength training

These are exercises that not only improves the insulin metabolization of the body but also builds up muscle mass by boosting up metabolization in the body. These exercises are effective to increase metabolic rate, build more muscles and reduce fat tissues. This set of exercises burn more calories in the body throughout the day as well as when you are asleep. As the metabolism is boosted, more estrogen is produced as well as it can help get relief from the terrible cramps that occur in women suffering from Polycystic Ovarian Syndrome. Some of the exercises that strengthen the muscles are-

Deadlift
Single leg split squat
Jump squat
Push-up
Crunches
Overhead squat
Kettlebell swing
Hammer curls

Pool workouts

Workouts such as swimming and aqua aerobics or Zumba can greatly help women with PCOS. These are easy on the joints as these exercises use resistance to work. Make speed goals or set distance. You can also try standup paddle-boarding which helps to tighten and tone the whole body and maintaining balance. Although these workouts can be difficult during the periods due to leakage, these can be done on other days to prevent PCOS from developing at all. Exercises for pool workout are-

Spiderman
Pool plank
One-legged balance
Fly backs
Cardio core ball exercises

Interval training

Known as the best exercise to achieve a healthy BMI, this set of exercises includes switching between high intensity and low-intensity recovery. There are studies that indicate losing weight can reduce PCOS symptoms. This helps to burn a lot of calories in a short interval of time. Moreover, the body’s metabolic rate remains high for a couple of hours after you have exercised. Some of the interval training workouts are-

100m Walk-back sprint
Lunge/sprint combination intervals

Building core strength

Core strength exercises help to prepare the body for pregnancy. This set of exercises is known to enhance the overall wellbeing of the body. The estrogen levels are low when you are on your period hence, you can easily lift heavyweights. But remember to go easy when you have extreme fatigue or terrible period pain, especially if you have PCOS. Would-be mothers should try pelvic exercises to increase strength in the pelvic region.

Deep breathing

To ease out the menstrual cramps, take deep breaths on your own or during meditation. You can also practice deep breathing with a combination of Pilates or yoga. It also helps to relax the entire body including uterine muscles, which is continuously contracting especially during periods. Some deep breathing exercises include-

Simple abdominal breathing exercise for relaxation
Lion’s breath
Breath focus technique
Alternate nostril breathing
Equal breathing

Disclaimer- PCOS is a serious condition that requires professional help. Before doing these exercises, consult with a gynecologist.

What to Avoid?

Several studies indicate that certain activities that involve landing from a jump or turning the body quickly can cause knee ligaments to tear during certain days of the periods. Hence, try to refrain from such activities that can cause such tears.

Conclusion

Make sure to choose the right exercises that are doable as well as enjoyable to get relief from the symptoms of PCOS. If by doing exercises, the period cramps worsen or there is heavy flow, stop doing them immediately. Visit the clinic immediately to get professional help. Doctors also recommend a hysterectomy to get rid of Polycystic Ovarian Syndrome (PCOS) permanently.