PCOS and its Relation with Exercising
Polycystic Ovarian Syndrome or PCOS is a complex condition known to affect 1 out of 10 women of reproductive age and can cause multiple health problems like:
- High blood pressure
- Weight gain and obesity
- Mood swings
- Excessive facial and body hair
- Sleep apnea
- Depression and anxiety
- Increased risk for pregnancy complications and much more
Doctors have found out that a well-researched science-backed lifestyle change is the only way to manage PCOS. To generate success at this rate, one's diet and fitness have to be addressed. These benefits of exercising travel way beyond the usual weight loss for women with PCOS.
Women with PCOS experience a higher rate of insulin resistance, affecting the body's ability to use blood sugar for energy. Also, women with PCOS are most likely to gain weight, leading to obesity and other inter-related problems. Regular workouts can keep the weight gain in check and decrease glucose intolerance, thereby improving reproductive and metabolic derangements in the body.
Apart from this, strength training and aerobic exercises speed up the metabolism, which can help in weight loss which furthermore helps in reducing the pulse amplitude and luteinizing hormones reducing the 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.
Women with PCOS tend to have higher cholesterol and triglyceride levels. This can contribute to complications like metabolic syndrome, a cluster of conditions that occur together, increased risk of heart disease, stroke, and type-2 diabetes. Physical activity reduces bad cholesterol and increases the good cholesterol levels in the body.
Improves insulin sensitivity
Working out regularly reduces insulin resistance and helps you tackle PCOS. In the skeletal muscles, exercise helps modulate insulin sensitivity and lipid metabolism. Strength and Cardio exercises are also found to improve irregular periods and ovulation cycles.
Endorphins are responsible for creating a positive feeling in the body. The surface followed after a workout or a run is known as 'euphoric'. It is commonly known as 'runner's high' amongst runners. This feeling can have an excellent effect on the body as it helps manage stress, depression, fibromyalgia, and chronic headaches. Moderate intensity exercise during periods can also help in reducing period pain.
Ideal Workout Duration
As per the American Heart Association, 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 energetic activities to make the best out of your workout routine.
Muscle-strengthening activities should be done at least twice a week, which will help build muscle and also improve body composition. Muscles burn more calories than fat while working out and during the rest period.
These guidelines have been affirmed in evidence-based guidelines for the management of PCOS. It is not important that you do it all in one go; you can have two short workouts of 15 minutes each. The most important thing is to get your heart rate to 65% to 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 apnea (a sleep disorder in which breathing stops and starts) and sometimes insomnia.
Engaging in daily physical activity help stabilize the mood and decompresses the mind. It's a cognitive process that can help you naturally transition to your sleep mode. However, do not exercise right before you go to sleep.
When you expend more calories than you consume, your body uses the fats stored in the system. Excessive fat affects estrogen production, and channelizing this body fat would help regulate and balance hormones.
Women diagnosed with PCOS are 2-3 times more likely to suffer from depression, anxiety, obesity, and several other problems. In times of such distress, when they are going through so many changes in their body, a good friendly guide can help them cope and overcome these changes with ease.
The Zury app acts as an ultimate companion and guide that has all the answers to all your questions and has innovative ways to overcome these symptoms through a wide range of physical training tutorials. The app has well-curated content pertaining to health, fitness, diet plans, and 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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