Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, in fact in the Philippines 4.5 million Filipinas are diagnosed as of 2023 affecting various aspects of their health. While managing PCOS involves a multifaceted approach, incorporating regular exercise can be a powerful tool in improving well-being. Exercise has a two-pronged benefit. Aside from improving mental well-being, weight loss can also decrease the symptoms of PCOS, especially insulin resistance. Studies show that a weight reduction of just 5% can help you get your regular period back, which will drastically improve the PCOS symptoms. So, lace up your sneakers and get ready to discover how movement can become your ally in this journey.
The Power of Cardio: Studies show that regular cardio, like brisk walking, swimming, or cycling, can be incredibly beneficial for women with PCOS. Aim for at least 30 minutes of moderate intensity exercise most days of the week. This helps manage weight, improve insulin sensitivity, and reduce the risk of heart disease, all factors commonly associated with PCOS.
Strength Training Goes a Long Way: Don’t shy away from strength training! Building muscle mass not only strengthens your body but also helps your body burn more calories at rest, even when you are not actively exercising. Start with bodyweight exercises like squats, lunges, and push-ups, or consider using resistance bands or light weights. Remember, consistency is key here, so aim for two to three strength training sessions per week.
Mind-Body Connection: When it comes to PCOS, managing stress is crucial. Enter mind-body exercises like yoga, Pilates, and tai chi. These practices not only enhance flexibility and balance but also offer significant stress-relieving benefits. Studies suggest that mind-body exercises can help manage anxiety and improve overall well-being in women with PCOS.
Finding Your Groove: The key to sticking with any exercise routine is finding activities you enjoy. Explore different options, from group fitness classes like Zumba or dancing to joining a sports team or simply taking a brisk walk-in nature. Remember, even small changes can make a significant difference.
Listen to Your Body: While pushing yourself is important, always listen to your body. Start slow, gradually increase intensity and duration, and don’t hesitate to take rest days when needed.
Exercise is not just about weight loss; it is about empowering yourself and taking charge of your well-being. So, embrace movement, celebrate your progress, and discover the joy of feeling strong and healthy, inside and out. Healthway Medical Network offers a team of experienced OBGYN who can provide personalized care and support you through your PCOS journey. Talk to us via our 24/7 contact center at ?(0917) 466 2273 or (0917) HMN CARE ?(02) 7777 2273 or (02) 7777 CARE or you can visit our website to schedule an appointment with your preferred doctor.
REVIEWED BY: Dr. Samantha Marie H. Llamzon
REVIEWED WHEN: April 19, 2024
A note to the reader
While Healthway Medical Network provides access to past articles, it is crucial to remember when these information has been updated and that these are not a substitute for professional medical advice. Always consult your doctor for accurate and personalized guidance.