Are your periods irregular? Is your weight increasing even without munching junk food? Is your face covered with pimples? These are some signs that you have polycystic ovarian syndrome (PCOS). It’s a hormonal condition that affects millions of women worldwide. Along with medicines PCOS treatment can be done with proper PCOS diet and exercise.
In this article, we will explain the best PCOS exercises and how to lose weight.
PCOS is a condition that occurs due to hormonal imbalances. It leads to the development of small cysts in ovaries. With PCOS women suffer from irregular periods. PCOS can cause weight gain and infertility in women. Insulin resistance is also one of the key factors causing PCOS.
PCOS treatment includes medicine, diet, and exercise. PCOS exercises are most effective to get relief from the condition. Certain exercise for PCOS helps to get pregnant. They are as follows
Cardio is the best PCOS exercise that helps in reducing insulin resistance and boosting fertility. Moderate exercise like brisk walking, jogging, or cycling helps with PCOS symptoms.
Exercise like squats, push-ups, and dips help in PCOS weight loss. It improves the function of insulin in your body. Achieving a healthy BMI with strength training can help relieve PCOS symptoms.
High-intensity exercises like running and mountain climbing boost cardiovascular fitness. This decreases PCOS symptoms by reducing excess testosterone levels and improving insulin resistance.
This PCOS exercise strengthens muscles and boosts sexual health. Core strength exercises improve pelvic stability and helps in a healthy pregnancy.
Lifting weights for doing a lunge with shoulder press reduces insulin sensitivity. It helps in PCOS weight loss and improves reproductive health.
Pool workouts and aqua aerobics are great activities for women with PCOS. It strengthens the core muscles and helps relieve PCOS symptoms.
Swimming helps to burn a lot of calories. This PCOS exercise helps to maintain uterus health. It strengthens pelvic muscles.
Zumba helps to lose weight. Zumba prevents the formation of dumps of fat. It helps support the entire body to work and is easy on the joints.
Pilates is a PCOS exercise that strengthens the uterus. It brings down the stress level and improves hormonal imbalance.
Stretching helps to strengthen tissues inside the body. It helps to lose weight and relieve PCOS symptoms.
PCOS exercises help to control the symptoms and increase insulin sensitivity. Cardio and strength exercises for at least 30 minutes for five times per week is beneficial inPCOS weight loss. It helps to improve sensitivity to insulin and thus manages hormones.
Exercise can’t alone fix PCOS symptoms. Exercising serves as a tool to manage PCOS. PCOS treatment is not available and thus you need to follow a proper PCOS diet and exercises to manage symptoms. Home remedies for PCOS can give some relief. Fenugreek, Tulsi, Cinnamon and flax seeds consumption will stabilize insulin and decrease the production of testosterone.
PCOS comes with insulin resistance. In this condition, the body cannot respond to insulin. An increased amount of glucose causes an increase in the amount of insulin produced. The insulin then deposits excess sugar to cells, which is converted into fat. Fat increases testosterone production thus worsening PCOS symptoms. It is a vicious circle. Women suffering from PCOS have a challenging time losing weight.
PCOS and weight loss are anti to each other. Women with PCOS can lose weight naturally if they follow a better diet and lifestyle choices.
Yoga helps to release stored stress in the body and helps improve the PCOS symptoms. Relaxation is the key to dealing with PCOS and yoga asanas give immense relaxation. Yoga poses for PCOS include butterfly pose, Supta Baddha konasana, Bharadvajasana And savasana. Yoga helps to lose weight and improve insulin sensitivity.
A point to remember - All asana should be carried out under professional guidance. Women with PCOS should not do Asanas that exert pressure on the abdomen.- HERA
The best diet for PCOS weight loss is the one that contains fewer carbs. PCOS diet should contain a lot of fresh fruits and vegetables that are high in fiber.
Fruits low in fructose like lime, lemon, strawberries, blackberries are the best. Remove processed carbs and keep whole grains like pulses, lentils, and beans. Fermented food like yogurt may help increase the beneficial bacteria in your gut. It enhances metabolism and leads to weight loss.
Hera Pro tip- Instead of restricting calories to lose weight, it may be better to focus on eating whole foods. Cut out the unhealthy and inflammation causing food from your diet..- HERA
PCOS and weight loss can go in hand to hand without proper exercise and diet. PCOS weight gain worsens the condition and triggers hormonal imbalance. Some particular exercises beneficial in PCOS can help to manage the symptoms. In PCOS diet and exercise is key to reduce weight.