Polycystic Ovary Syndrome (PCOS) is a common health issue that affects as many as one in ten women of reproductive age. Characterized by hormonal imbalances, irregular menstrual cycles, and often, problems with weight gain, PCOS can be a challenging condition to manage.

For many, weight management has become a significant concern. Extra pounds not only impact self-esteem but may also exacerbate PCOS symptoms. Finding a suitable method to control weight can be a complex journey, filled with trial and error.

Slow weighted workouts focus on slow, deliberate movements with resistance training and offer a fresh exercise approach that might be the solution for those struggling with PCOS. Slow weighted workouts emphasize control and intensity, providing a more personalized and practical fitness experience.

In this blog, we will explore what slow weighted workouts are, why they are a promising option for those with PCOS, and how you can integrate them into your fitness routine. Whether you’ve been recently diagnosed with PCOS or are looking for a new way to approach weight management, this guide is designed to provide valuable insights and practical advice.

How Important is Exercise for PCOS?

Regular exercise is good for everyone but essential for those with Polycystic Ovary Syndrome (PCOS). PCOS can make it harder to lose weight and increase the risk of obesity and diabetes. This is often due to something called insulin resistance. But there’s good news! Exercise and a healthy diet can help you fight these challenges.

Here are some specific ways that exercise can help those with PCOS:

Balancing Hormones: Exercising helps lower certain hormones like estrogen and insulin while boosting endorphins, the body’s “happy hormones.”

Improving Mood: PCOS can lead to feelings of depression due to hormone imbalances. Regular exercise helps release endorphins, lifting your spirits.

Boosting Body Functions: Research shows that exercise can improve how your body controls things that happen automatically, like heart rate, and reduce inflammation (often higher in people with PCOS).

Aiding Weight Loss: Losing weight can be tough with PCOS, but daily exercise that you enjoy, combined with healthy eating, can make it easier.

Enhancing Sleep Quality: Exercise can lead to better sleep. This is crucial for those with PCOS, who may have more trouble with things like sleep apnea or snoring, especially if they are overweight.

Reducing Diabetes Risk: Activities like cardio exercise can make your body respond better to insulin, cutting down the risk of diabetes.

Helping Manage Cholesterol: Women with PCOS often have high cholesterol. A mix of exercise and a healthy diet can help bring it down.

Lowering Heart Disease Risk: Exercise strengthens your heart, reducing the risk of high blood pressure and heart problems.

Exercise doesn’t just help lower testosterone levels and ease PCOS symptoms like unwanted hair growth and acne. It helps in many other ways, from improving mood to protecting your heart. If you’re dealing with PCOS, making exercise part of your daily routine could be a game-changer.

The Best Exercise for PCOS

Strength Training

Strength training includes lifting weights or using your body weight to build strength. These exercises can help with PCOS symptoms, such as insulin resistance and slow metabolism. By building muscle, strength training helps speed up your metabolism during workouts and when resting. Giving your body a break between sessions is essential so your muscles have time to heal and get stronger.

Yoga

Yoga can also help manage PCOS, mainly because it helps control stress. PCOS often involves hormone problems, so keeping stress under control is vital. When stress increases, so do certain hormones like Cortisol and Insulin, which can worsen insulin resistance. Studies have found that doing yoga or mindful meditation thrice a week for at least 10 minutes can have long-lasting benefits. This shows how focusing on relaxation and mindfulness can be vital in managing PCOS.

Pilates

Stress can exacerbate PCOS symptoms. The breathing techniques and mindful movement in Pilates can be calming, which may help reduce stress levels. Pilates is especially good for building core strength, which can improve posture and alleviate back pain, sometimes a complaint in people carrying extra weight due to PCOS. The mindful aspect of Pilates can also help improve emotional well-being, helping you feel more in control, which can be a big plus when managing a condition like PCOS. Explore more here: “Is Pilates Good for PCOS?,” it can show you how this low-impact exercise might help in core strengthening, hormone balancing, and stress reduction, giving you a new tool in your PCOS management toolbox.

The Worst Exercise for PCOS

Cardio

Cardiovascular exercise, like running, jumping rope, and biking, is good for you in many ways. But there might be better choices for those managing PCOS. Doing too much cardio could increase specific hormone levels, including androgens and cortisol, a stress hormone. When these levels increase, the body may release more insulin, making it harder to control blood sugar. Don’t worry – this doesn’t mean you should skip cardio altogether. It can still help with heart health and weight control. The key is to find the right balance and combine cardio with other types of exercise.

How Often Should You Exercise with PCOS?

Exercising for just 30 minutes a day, three times a week, adding up to three total hours per week, can significantly positively impact those dealing with Polycystic Ovary Syndrome (PCOS). This moderate exercise can enhance metabolic functions and alleviate reproductive symptoms associated with this condition. What’s particularly appealing about this approach is its flexibility. It doesn’t require intense workouts or specialized equipment. 

Even a short, brisk walk can contribute to these benefits. This accessibility makes it easier for individuals with PCOS to incorporate physical activity into their daily routines. Over time, regular exercise, even if it’s something as simple as walking, can improve insulin sensitivity, hormonal balance, and overall well-being, thereby providing a practical and manageable option for those striving to control their PCOS symptoms. It’s a gentle reminder that taking small, consistent steps towards fitness can lead to significant health improvements without overwhelming effort or radical lifestyle changes.

When Should You Avoid Exercise with PCOS?

One symptom of Polycystic Ovary Syndrome (PCOS) that may not be widely recognized is pelvic pain. This discomfort can sometimes be exacerbated by exercise, especially if it’s intense or prolonged. When pelvic pain becomes unusually severe, it may be a sign to take a step back from your regular workout routine. It doesn’t mean you have to stop exercising altogether, but rather, consider having a rest day or engaging in lower-intensity activities that won’t aggravate the pain.

A healthcare provider can assess the situation, identify the underlying causes of the pain, and recommend appropriate treatment or adjustments to your exercise regimen. Listening to your body and responding to its signals is vital in managing PCOS, and being mindful of symptoms like pelvic pain can guide you in finding a balanced and sustainable approach to physical fitness that complements your overall health and well-being.

Tips for Exercising with PCOS

Be Consistent with Your Routine

Consistent with exercise becomes much more manageable when it’s part of your daily routine. It might feel tough to keep motivated alone, so consider teaming up with a friend. Whether attending fun exercise classes together or just meeting for a workout, having a buddy can make exercise more enjoyable and help you stick to your routine, brushing excuses aside.

Emphasize Endurance

If you have PCOS, it’s essential to know that high-intensity strength training might increase testosterone levels, which isn’t desirable. Focus your resistance training on endurance using lighter weights, persistence bands, and body weight exercises for more repetitions.

Begin with Baby Steps

Feeling you’re not “sporty enough” shouldn’t hold you back. The key is to move more, starting with something as simple as walking instead of driving. Gradually, you can progress to moderate exercises like swimming. Walking outdoors or investing in home gym equipment could be great alternatives if you feel self-conscious in public spaces.

Create a Balanced Routine

Remember that excessive intense exercise might cause menstrual cycle irregularities, so aim to create a balanced exercise routine. Incorporate higher and lower-intensity days, along with rest days. Even on days when PCOS fatigue hits, gentle exercise might energize you rather than deplete you.

Conclusion

Living with Polycystic Ovary Syndrome (PCOS) presents unique challenges, but incorporating the proper exercise routine into your lifestyle can be a game-changer. From finding consistency and balance in your workouts to focusing on endurance, HIIT, and starting slow, many paths exist to building a healthier you. Remember, exercise doesn’t have to be a chore or a struggle; it can be enjoyable, especially when done with a friend or at a pace that suits you. The key is understanding your body’s needs and approaching fitness with mindfulness and flexibility. With the right mix of consistency, intensity, and enjoyment, exercise can become a means to manage symptoms and enhance overall well-being and quality of life for those with PCOS. It’s more than a fitness strategy; it’s a path to empowerment and positive change.