The very best exercises for women with PCOS

Many women at some point may face weight gain, but for women with polycystic ovary syndrome (PCOS), losing weight can become constant struggle. Polycystic ovary syndrome is the most common endocrine disorder in women of reproductive age.  PCOS was first recognized in 1935 and is associated with small cysts on the ovaries leading to hormonal imbalances.  Women with PCOS can also have insulin resistance increasing the risk for diabetes in addition to developing high blood cholesterol. 

PCOS may affect as many as 5 million women in the United States and can occur in girls as young as 11 years old.  The cause is unknown but seems to run in families as women with a mother or sister with PCOS are more likely to develop it also.  The main issue is a hormonal imbalance where the ovaries are making more androgens (male hormones such as testosterone) than what normally a woman makes.  The high androgen levels can lead to various symptoms in women:

·      Excess testosterone

·      Insulin resistance

·      Reduced fertility

·      Excess hair on your body and face

·      Less hair on your head – alopecia

·      Changes in your skin – acne or darkened skin patches

Excess weight gain and the challenge for women with PCOS to keep it off can be a lifelong dilemma.  But, by making positive lifestyle changes such as choosing nutritious foods, they can be successful at not only reaching a healthier body weight but also in improving symptoms of PCOS.  Regular, consistent exercise is another important lifestyle habit that can immensely help too.  Here are the best types of exercise and how each can help PCOS:

·      Cardio or aerobic exercise

Moderate exercise such as brisk walking, jogging, cycling, or swimming are all great activities helping with PCOS. Movement increases the body’s sensitivity to insulin, which reduces the risk of cardiovascular disease and type 2 diabetes.  Doing 30 minutes or more a day can also help with weigh management, symptoms of depression and anxiety, as well as improving frequency of menstrual cycles and ovulation. 

·      Strength training

There is nothing quite like lifting weights for improving body composition.  Even exercises using just body weight such as squats, push-ups, or tricep dips improve the function of insulin in the body.  Strength training moves can boost metabolism by building more muscle mass.  More muscle simply means burning more calories while exercising but even throughout the rest of the day.  Combining resistance moves with cardio exercises is the best way to build a lean body, achieve a healthy body mass index (BMI), and reduce the risk of chronic disease such as type 2 diabetes.

·      High intensity interval training

High intensity interval training or HIIT, is a regimen of performing a short bout of a high intensity move such as sprinting as fast you can for up to a minute and then lowering the intensity by slowing down to a brisk walk for  two to three minutes, and then repeating several times.  It’s a time efficient method of boosting cardiovascular fitness and for women with PCOS, it can be one of the best ways to lose abdominal fat.  This can result in a 5-10% weight loss which can help reduce PCOS symptoms by reducing excess testosterone while improving insulin resistance.