Do you wish to find the right physical exercises to recover from Polycystic Ovary Syndrome? The following list can be the best picks for you.
1. Walking
Let us start with the simplest one. As discussed, PCOS patients are always advised to maintain some form of physical activity. Even if you lack time or energy to do anything else, walking is an exercise that one can do easily.
A daily 5-minute walk can also contribute to controlling your symptoms and complications of PCOS. The best time to do this is in the morning. High-paced walking or jogging will give you better results in a short time.
2. Cardio
It is essential to keep your heart pumping when suffering from PCOS. Cardiovascular workouts can help you with this. Apart from walking, swimming is the most common one. If you know how to swim, you can push yourself to set distance and speed goals once or twice weekly. It will help you stay energetic and in the right shape.
Moreover, you can also try aerobics and dancing if you have a knack in this field. Cycle riding can also be beneficial for cardio. These exercises are light and can help you maintain regular physical activities while dealing with PCOS.
3. Light Weight Training
Since women with PCOS have high androgen levels, they tend to build muscles quickly. In addition, this results in them having greater muscle strength and in weight gain issues and complications. It is, therefore, better to avoid such a situation by burning the extra calories. For doing this, consider light weight training at least twice a week.
If you are inexperienced in weight training, always consider a session with a professional trainer. Make it into a daily routine to meet them in weeks for a simple weight training workout. This way, you can maintain a healthy weight even with PCOS.
4. Aqua Aerobics or Zumba
Pool workouts have gained popularity recently. These are relaxing and helpful at the same time if you are recovering from PCOS. Aqua aerobics or Zumba has been popular for women. These light and fun exercises help women with PCOS avoid gaining unnecessary weight while also carrying out their physical workouts.
5. Strength Training
Bodyweight and strength training should be considered when taking into account the best exercises for PCOS. Exercises like squats, push-ups, or triceps dips can improve the insulin functioning in your body. However, these can also contribute to building more body muscles. There is no risk of bulking up unless you take steroids.
This type of training enables using resistance bands, weights, or your body weight to gain muscles. This way, you can make your body more fit and healthy. This is effective for maintaining a healthy weight when suffering from PCOS.
6. HIIT Workouts
High-intensity interval training (HIIT) is also considered an important exercise for PCOS problems. It involves an intense exercise and workout routine with regular intervals of rest. In this regard, you can include exercises like burpees, tuck jumps, and mountain climbers.
It aims at boosting the outcomes of cardio with heavier workout routines. Most people consider it an efficient way of maintaining heart health and a healthy weight. It also aids in improving insulin resistance faster.
7. Core Strength
If your weight is more than ideal, there are chances of getting frequent pain in the lower back. It can cause further complications to your PCOS problems. Training for core strength can help you avoid such issues. These muscles support your spine, and their strengthening helps improve your overall posture.
Women with PCOS trying to conceive can perform exercises which improve core strength and bring endurance to the pelvis, legs, and upper abdomen. Improving the core strength in these muscles will help support a healthy pregnancy.
8. Mind-body Exercises
The link between body and mind is evident in recent clinical research. Women having a healthy mental condition are likely to recover from PCOS easily. Moreover, it allows having a prompt response to stress and anxiety without having to deteriorate the physical or mental health.
Such exercises mainly include yoga, Pilates, and tai chi. These can not only help burn calories but also largely reduce mental stress and anxiety. Therefore, these exercises are a one-stop solution for most of your PCOS symptoms and complications.