PCOS, short for polycystic ovary syndrome, has become increasingly prevalent in recent times. Many people aren’t aware that exercise can help manage this condition. Combining a balanced diet and an active lifestyle can significantly contribute to hormone regulation and maintaining healthy ovaries. Pilates is a valuable exercise for those with PCOS, offering numerous health advantages. 

In this article, we’ll explore how Pilates can help women with PCOS (Polycystic Ovary Syndrome) and how it may improve their symptoms.

What is Pilates?

Pilates is an exercise regimen that was developed in the early 20th century by Joseph Pilates. It focuses on the body’s alignment and posture, with an emphasis on core strength and the engagement of stabilizing muscles. This makes Pilates an excellent choice for improving functional movements in everyday tasks and for rehabilitation purposes. Pilates workouts typically consist of low-impact, controlled movements that can be adapted to various fitness levels, making it accessible for a wide range of individuals.

Benefits of Pilates for PCOS

• Stress management

• Hormonal balance

• Improved Mental Health

•  Weight management

• Flexibility, mobility & posture

• Pelvic floor strength

• Improved sleep

Stress Management

Stress is a significant factor in the development and exacerbation of PCOS symptoms. Pilates, with its focus on the mind-body connection, encourages relaxation through proper breathing techniques and controlled movements. As a restorative exercise, it can stimulate the parasympathetic nervous system, which is responsible for the ‘rest and digest’ mode, ultimately helping individuals cope with stress more effectively. Studies have shown that Pilates can lower cortisol (the stress hormone) levels and reduce the risk of depression, anxiety, and fatigue. Managing stress is essential for women with PCOS, making Pilates a valuable addition to their exercise routine.

Hormonal Balance

PCOS is closely linked to hormonal imbalances, particularly insulin resistance and elevated androgen levels. Pilates can potentially stimulate endocrine glands and help balance hormones. Studies have shown that Pilates can improve blood sugar control in women with type 2 diabetes and reduce insulin resistance in overweight women. By addressing insulin resistance and promoting hormonal balance, Pilates may have a positive impact on women with PCOS.

Pilates can assist in coping with depression

Depression and low self-esteem are frequently overlooked as side effects of PCOS. Research indicates that oral contraceptives, commonly prescribed to those with PCOS, may also contribute to depression. The feeling of losing control over one’s body and mind can be distressing. Engaging in regular exercise releases endorphins, promoting a sense of strength and well-being. Additionally, increased oxygen intake during exercise can result in feeling more refreshed and energized.

Weight Management

Weight management plays a crucial role in reducing PCOS symptoms. Although other exercises like cardio and weight training may burn more calories or build more muscle, Pilates can still contribute to weight loss by improving exercise technique and core strength. A strong core and proper exercise technique can enhance performance in other activities, leading to more effective weight loss and muscle building. Pilates can also be a great starting point for those new to exercise or who prefer low-impact workouts. By incorporating Pilates into a diverse fitness routine, women with PCOS may find it easier to manage their weight and improve their symptoms.

Flexibility, Mobility & Posture

Pilates is known for its ability to improve flexibility, mobility, balance, and posture. These benefits are not only important for overall wellbeing and daily functioning but can also prevent injuries and promote joint health. Studies have shown that Pilates is an effective rehabilitation tool for various conditions and injury prevention in adults, elderly individuals, and athletes. By improving flexibility and mobility, Pilates can make other exercises more accessible and enjoyable, encouraging a more active lifestyle for women with PCOS.

Pelvic Floor Strength

The pelvic floor is a group of deep muscle tissues that support internal organs, such as the bladder, bowel, and uterus. Women with PCOS often experience pelvic pain and are at increased risk of pelvic floor dysfunction. Pilates targets these deep muscle tissues in the abdominal and pelvic area, strengthening the pelvic floor. This can help alleviate pelvic pain and improve sexual health and pleasure, which may be impaired in women with PCOS. Research has also shown that Pilates can be effective in reducing menstrual pain and dysmenorrhea symptoms, which are common features of PCOS.

Improved Sleep

Sleep is vital for achieving optimal hormonal balance, and poor sleep quality can worsen PCOS symptoms. Many women with PCOS experience sleep disturbances due to increased stress levels and hormonal imbalances, increasing their risk of insufficient sleep and sleep deprivation. Regular exercise, including Pilates, has been shown to improve sleep quality, especially in individuals under 40. By incorporating Pilates into their exercise routine, women with PCOS may see improvements in their sleep and overall health.

Pilates is considered a low- impact workout. Low-impact workouts are important for PCOS for several reasons:

1. Gentle on joints: Low-impact exercises put less stress on joints, reducing the risk of injury, making them suitable for individuals of all fitness levels and with various health concerns, including PCOS.
2. Manageable weight loss: PCOS often results in weight gain, and low-impact exercises can contribute to gradual, manageable weight loss, helping to alleviate PCOS symptoms.
3. Improved insulin sensitivity: Low-impact workouts can improve insulin sensitivity, which is important for PCOS management, as insulin resistance is a common issue among those with the condition.
4. Stress reduction: Low-impact exercises, like Pilates or yoga, can help reduce stress levels, which is vital for PCOS management, as stress can exacerbate hormonal imbalances.
5. Consistency: Low-impact workouts are typically easier to maintain long-term, allowing individuals with PCOS to establish a consistent exercise routine that benefits their overall health.
6. Adaptable to various fitness levels: Low-impact workouts can be easily modified to suit one’s fitness level, making them accessible for those who are new to exercise or have physical limitations.

In summary, low-impact workouts are essential for PCOS management because they are gentle on joints, promote manageable weight loss, improve insulin sensitivity, reduce stress, encourage consistency, and can be adapted to suit various fitness levels.

Things to Consider

While Pilates is a low-impact activity that is considered safe for most people, there are a few considerations to keep in mind before starting this exercise. Proper technique, posture, and controlled movements are essential in Pilates to maximize benefits and prevent injuries. Professional guidance, at least in the beginning, is crucial to ensure that you’re performing the exercises correctly. There are numerous ways to access Pilates professionals, including local classes, personal trainers, and guided online videos such as Youtube.  Once you have learned the proper techniques, you can practice Pilates independently if desired. However, many people find that working with an instructor provides ongoing learning opportunities and a more enjoyable experience.

In conclusion, Pilates can be an excellent addition to an exercise routine for women with PCOS. It offers multiple benefits, including stress management, hormonal balance, weight management, improved flexibility, mobility, posture, pelvic floor strength, and better sleep. By incorporating Pilates into a diverse fitness routine, women with PCOS may find it easier to manage their symptoms and improve their overall health.  With the right guidance and consistency, Pilates can become a valuable tool in the management of PCOS.