Tag: EFFECTIVE EXERCISES FOR PCOS

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PCOS Women's health

4 BEST TYPES OF EXERCISE FOR PCOS

4 BEST TYPES OF EXERCISE FOR PCOS

The concept of Polycystic Ovary Syndrome says that it’s a process of unbalanced hormones and sometimes it is very difficult to balance these hormones or cure them. This condition shows multiple dysfunctions of the menstrual cycle, increased androgens level and also causes cysts in the ovary, there are many natural ways to cure PCOS such as healthy diet, swimming or other exercises for PCOS, etc.

Myth about PCOS

Multiple types of research and experts say that around 10 to 12 percent of women are suffering from PCOS, and only 3 to 4 percent of women take medical treatment. So, if you are thinking that you are the only one who is suffering from PCOS, then you are completely wrong.

Best ways to cure PCOS:

Researchers and doctors have been drastically finding the best ways to cure the PCOS; but still, there is no medicine being made to cure the disease. However, there are multiple ways through which you can control and mitigate the symptoms of PCOS effectively. It’s a world known fact that yoga and exercises are the way to improve and prevent your health. So, here we are going to discuss some essential exercises through which you can reduce PCOS.

1) Swimming

4 BEST TYPES OF EXERCISE FOR PCOS

Swimming is one of the essential forms of aerobic exercise and it is very helpful in PCOS. Through swimming, you can easily maintain your heart rate and reduce the stress of your body joints. This exercise will help you to attain the toning muscles, build the endurance and strength or maintain the desired weight. It is very affordable and a treasured form of easy workout.

2) Strength Training

This is another great form of workout and essential for a PCOS patient. Because strength training or workout will give you the overall strength and allows to maximize your muscles potential for better endurance and physical fitness. Vast sections like weight lifting, pushups and pullups and squatting show maximum range of health fitness. And the best part is, for a strength workout, you do not need to go to the gym. A few necessary dumbbells and weight lifting equipment are enough to do the training at home.

3) Cycling

4 BEST TYPES OF EXERCISE FOR PCOS

This is also one of the essential workouts for PCOS patient and a great form of aerobic exercise. And the best part is you can do this exercise according to your suitability. It means outdoor and indoor cycling. This exercise allows you to increase the endurance and body stamina drastically. Bone density strength, joint stress reducing and body flexibility are another essentialities of cycling. Experts say that cycling is a great form of exercise which helps the patient to mitigate the PCOS symptoms without putting some extra efforts.

4) Interval Training

The concept of interval training or workout says that gives your all effort with a specific period of interval. It includes high-intensity workout like cardio workouts, outdoor and indoor walking, bodyweight circuit, and spin classes. And these exercises are important for a PCOS patient because it drastically burns the body fat and maintains the healthy working of the body.

Conclusion

So, these are the best ways to mitigate the symptoms of polycystic ovary syndrome. And if you want to take the medical path to manage PCOS, then furocyst capsules would be the best for you. It reduces the ovary cyst size and aids your body to restore the normal process of the menstrual cycle.

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PCOD PCOS Women's health

10 EFFECTIVE EXERCISES FOR PCOS

10 EFFECTIVE EXERCISES FOR PCOS

PCOS or polycystic ovary syndrome is disease attached to lots of complications such as increased weight, irregular menstrual cycle, hirsutism, acne development, etc. Along with these bodily changes, psychological health is also affected due to decreased quality of life which develops depression, stress, diabetes, hypothyroidism, etc. In this article, we will explain 10 EFFECTIVE EXERCISES FOR PCOS and its benefits.

In such situations, it is better to choose options which could contribute to relieving stress and helps to diminish the outcomes of PCOS. One such option is “exercise”. Exercising does not cure PCOS but it helps to handle the major complications related to PCOS such as (but not limited to),

  • Weight gain
  • Stress
  • Anxiety
  • Hypothyroidism
  • Depression

Medication alone could not cure any disease completely; it needs the addition of compromises such as lifestyle modifications, dietary changes, etc. Exercising can help to make these compromises easier. Some females avoid doing any kind of exercise in day-to-day life but if this approach is adopted, then, it can give many healthy results in the body.

All the physical changes came out of exercise are completely visible in the body but it also helps to benefit the body in a psychological way. It is suggested that engaging in a moderate amount of physical exercise can help to improve mood and emotional state of a person which are solely required for a PCOS-affecting female.

WHAT EXERCISE TARGETS IN PCOS-AFFECTING FEMALES?

The goals of doing exercise during PCOS are:

  • Managing insulin resistance – Helps to transfer glucose into cells to convert it into energy
  • Increasing muscle mass – Helps to metabolize glucose effectively inside body

By targeting these goals, exercise can contribute greatly to reducing complications arising from PCOS. But it is also suggested that the over-exercising should be avoided during PCOS as it can imbalance the hormonal profile.

Below are the 10 EFFECTIVE EXERCISES FOR PCOS which can be chosen specifically:

  1. Weight training

    • It is one of the 10 EFFECTIVE EXERCISES FOR PCOS. Weight training or strength training is highly beneficial in PCOS. This does not mean to carry heavy weights of dumbbells or barbells because muscle build-up is not the only target.
    • Weight training means to lose extra fat from the body. It helps to perform day-to-day activities easily. Some PCOS women are overweight which interferes in the treatment. Thus, for those women, this strength training becomes aim to lose extra weight to meet the targets of getting healthy.

  2. High-intensity interval training (HIIT)

  • This exercise is better for stress management in PCOS women. It is also clinically-proven for improving quality of life in those females. It helps to improve cardiovascular and metabolic profile of PCOS women.
  • HIIT also helps to improve the sensitivity of tissues towards insulin and prevents the development of insulin resistance.

  1. Low-intensity steady state cardio (LISS)

    • It is suggested that HIIT becomes more effective when it is combined with low impact steady state cardio. It involves performing a repetitive movement at a steady or moderate pace for a long time.
    • It helps to lower fasting insulin levels and fat mass in women. Steady-state cardio also helps to prevent physiological stress. Mental health professionals suggest outdoor steady-state cardio for improving mental health.
    • Thus, as the PCOS women highly get affected in the manner of mental health, outdoor steady-state cardio is really helpful.

  2. Swimming

    • Swimming is recommended by many doctors for maintaining a healthy body as it burns calories. For PCOS women too, swimming helps to maintain uterus health along with losing calories.
    • Managing weight in PCOS is a prime goal. Swimming can help lose weight in PCOS women and it also relieves the body & soul.

  3. Cycling

    • It is one of the 10 EFFECTIVE EXERCISES FOR PCOS. In PCOS, cycling helps to lose weight and also burns more calories by increasing glucose absorption by tissues. When this glucose enters the cells, it gets converted to energy which is used to perform more physical activities.
    • Cycling is otherwise very healthy and easy-to-do exercise for the body. It has benefitted persons of every age-group. Cycling also helps to build and maintain muscle of the legs & thighs.

  4. Zumba

    • Zumba is a kind of cardio. It helps to lose weight. It is regarded as one of the best exercises in PCOS.
    • It helps to lose weight in PCOS women by burning extra fat and calorie. Regularity in Zumba performance prevents the formation of lumps of fat. Engaging in Zumba exercise is entertaining for a person and thus, helps to prevent stress development, too.

  5. Walking

    • Walking is also one of the best exercises for women as it can be done anywhere and at any time. But it should be done regularly and increased with time.
    • It helps to calm the mind and body and balances the fat profile and hormonal profile of the body is performed daily. It has been observed that daily brisk walk for 30-50 minutes can help to prevent weight gain even if the dietary habits are not changed.

  6. Pilates

    • It is suggested by doctors that performing pilates can really help in PCOS. Uterus in PCOS needs to strengthen with gentle exercises such as pilates.
    • It also helps to bring down the stress levels, prevents depression and improves the hormonal imbalance.
    • Pilates exercise has been observed to remove toxins from the body which might be involved in acne formation and hair fall.

  7. Stretching exercise

    • It is always confusing whether to stretch or not in PCOS. Stretching is recommended to be carefully done as the bodily tissues become very sensitive in PCOS. It specifically helps to lose weight in PCOS by removing excessive fats.
    • Stretching helps to strengthen the tissues inside the body, if done smartly. Those stretches should be picked which could target a specific tissue inside the body and make it strong.
    • Always make sure to be gentle with the body during stretching and it is recommended not to bounce much. Warm the muscles before stretching as it will help to stretch easily.

  8. Yoga

    • It helps to relieve stress which is highly noticed in females affected with PCOS. By managing stress, hormonal imbalance in PCOS can be directly targeted due to the link between stress and hormones.
    • It also helps to promote weight loss. Weight gain is the major effect of PCOS. Thus, yoga contributes to stabilizing the mind and losing weight by burning calories.
    • Another contribution of yoga in improving the health of PCOS-affecting females is the incorporation of fertility. Infertility is the major outcome of PCOS. But yoga helps to inhibit infertility by maintaining hormonal balance in the brain through enhancing blood supply.
    • Some of those yoga asanas that help to provide relief in PCOS include Badhakonasana (butterfly pose), Supta Badhakonasana (reclining butterfly pose), Bharadvajasana (Bharadvaja’s twist), Bhuajangasana (cobra pose), Naukasana (boat pose), Dhanurasana (bow pose), Viparita shalabhasana (Superman pose), Balasana (child’s pose), Chakki achalasia (mill churning pose), Marjaryasana and Bitilasana (Cat and cow pose), etc.

These 10 EFFECTIVE EXERCISES FOR PCOS women can do wonders if adopted in day-to-day life because only medications can’t make a person healthy for a life time. Moreover, medications alone can cure your disease once but combining with exercise can benefit you more for ages.

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10 EFFECTIVE EXERCISES FOR PCOS