How to manage PCOS with exercise

Polycystic ovary syndrome (PCOS) is a complex hormonal condition according to Australia’s Better Health Channel. 

Healthline acknowledges that people cannot cure it permanently, but proper treatment and practices can help women manage it. 

READ: 7 things we can do to help women with PCOS

Specifically, global healthcare provider Aster DM Healthcare recommends exercises that can regulate hormones that cause symptoms.

What is PCOS?

Aster says Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects reproductive-aged women. 

Its main symptoms include irregular periods and elevated levels of male hormones. Eventually, PCOS leads to the development of small ovarian cysts.

READ: True stories: Seven women on how they deal with PCOS

These growths raise insulin resistance, heightening the risk of type 2 diabetes and heart disease. 

The World Health Organization reports that up to 70% of PCOS cases remain undiagnosed. 

Aster DM Healthcare acknowledges that its exact cause is unclear. However, regular exercise is excellent for managing PCOS symptoms.

Exercises for PCOS management

Aster DM recommends aerobic activities, strength training, high-intensity interval training, and mind-body exercises for regulating PCOS. It also shared these specific examples:

• Walking: It is a simple way to boost mood, reduce stress hormones, and lower general blood sugar levels. 
• Cardio: Cardiovascular activities like running and swimming elevate the heart rate to improve cholesterol levels and enhance sleep quality.
• Strength training: This routine includes lifting weights and pulling resistance bands for muscle development to reduce blood pressure and strengthen bones.
• Core training: Women can perform push-ups and tricep dips to reduce testosterone levels and boost muscle mass. Alternatively, they could also use weights and bands.
• High-intensity interval training: HIIT alternates between quick, intense heart-pumping exercises and a minute’s rest. It helps burn fat faster and lower insulin resistance.
• Yoga: It involves various poses that focus on stretching, balance, and light toning. It reduces testosterone and Dehydroepiandrosterone (DHEA) levels and boosts mood.

An Aster DM Healthcare spokesperson explained how exercise helps manage PCOS with this statement:

“Exercise is a key addition for anyone wanting to manage PCOS better. It offers widespread benefits beyond weight loss by boosting insulin sensitivity, reducing diabetes risk, and helping regulate cholesterol and hormone levels, directly impacting PCOS symptoms.”

“Regular activity also increases endorphins, easing depression symptoms and improving sleep quality.”

“Engaging in enjoyable, structured exercises while staying flexible with your fitness plan can significantly aid in PCOS management, emphasizing the importance of a holistic regimen for overall health and symptom relief.”