The Effects of Exercise in PCOS Women

Words Victoria Deborah

Polycystic Ovary Syndrome (PCOS) is a common condition that affects how a woman's ovaries work. The exact cause of PCOS is currently unknown, but it is often inherited. PCOS is when a woman experiences abnormal hormone levels in the body, including high levels of insulin - the hormone that controls sugar levels in the body. This means that those with PCOS are resistant to the action of insulin in their body, which produces higher levels of insulin to overcome this and causes an increase of production and activity of hormones like testosterone. This means that being overweight or obese increases the amount of insulin your body produces. However, exercising and the correct diet can be extremely helpful in treating the symptoms so you can lead a happy, healthy life.

Women with PCOS, particularly when its symptoms are not managed, may also be at greater risk for:

Heart Disease
Endometrial cancer
Diabetes
High blood pressure

So, what exercises should you be doing? Here are some of the best workouts and how they can help.

Cardiovascular workouts:

This can be a quick walk, jog or even cycling. These workouts get your heart pumping and, with 30 minutes or more of cardiovascular activities a day, will ultimately help with your general mood and weight control.

Just like with any activity, if you don’t know how to do it then you won’t start. I would recommend downloading the Nike Run Club app; for Apple users the app syncs with your Apple watch which tracks your heart rate and calories burnt. Cardio related exercises have been found to increase your body's sensitivity to insulin, which reduces your risk of cardiovascular disease and type 2 diabetes.

HIIT workouts:

High-Intensity Interval Training (HIIT) involves intense short bursts of exercise with rest intervals. That includes the highly dreaded burpees, squat jumps, and mountain climbers. HIIT is so popular, with a plethora of access to workout routines from the comfort of your own home. The main benefits of HIIT:

You burn a lot of calories in a short amount of time
Your metabolic rate is higher for hours after exercise, so you only have to do it at least 2-3 times a week.
You might gain muscle using HIIT so instead of just losing fat, this possibility helps you tone
It reduces heart rate and blood pressure.

HIIT is said to help you achieve a 5–10% weight loss, while studies also show that it can decrease PCOS symptoms by reducing excess testosterone and improving insulin resistance.

Interval training:

Interval training is another way of exercising at different intensity levels, but not necessarily to the heart rate max you do with HIIT. This training type often involves doing different exercises in the same session to keep your heart rate up.

Mind-body exercises:

According to the Physical Exercise for Human Health journal, studies show that women with PCOS have an enhanced bodily response to stress and distress. Mind-body exercises like yoga and Pilates not only burn calories, but also reduce stress levels. GYMGUYZ Kingston, ClassPass and the Mindbody site are just the few places you can find yoga and Pilates classes.

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Strength training:

Strength training involves the use of resistance bands or weights; however, due to lockdown and not everybody having a spare dumbbell lying around, body weighted exercises can also contribute to muscle building. This training type can help you build healthy muscle mass and bones, which could help you burn more calories at rest and help maintain a healthy weight.

The most effective workout is usually the one you can keep up with whilst also enjoying yourself. This is a lifestyle change; meaning don’t have drastic or set unrealistic goals early on. Changing workouts and keeping your sessions fun and creative will help with motivation. If you find this hard to do then look into getting a personal trainer. Personal trainers will help do the hard part of planning and tailoring your sessions accordingly, whilst tracking your progress and explaining it to you. To accompany a healthy lifestyle is also a healthy diet. Looking at your diet whilst you start your fitness journey will make the world of difference. Here are some food do’s and don'ts.

FOODS TO ADD: