Polycystic ovary syndrome (PCOS) is a common medical condition that’s estimated to affect around ten per cent of women in the UK. The exact cause of PCOS is unknown, although it can run in families. Women with the condition have a hormonal imbalance and higher than normal levels of insulin in their bodies.
What are the symptoms of PCOS?
Not all women with PCOS will have symptoms, but it can cause disruption to the menstrual cycle, weight gain, insulin resistance, acne, excess body hair, and thinning hair on the scalp. It is also linked to an increased risk of developing type 2 diabetes and high cholesterol.
How exercise can help to manage PCOS
Exercise can play a key role in managing the symptoms of PCOS. This is because it can help the body to make greater use of insulin, which is the hormone that regulates the amount of glucose in the blood. The body converts glucose into energy, and if we have too much of it in our system it can lead to weight gain.
Many women with PCOS have insulin resistance, which is connected to lower levels of physical activity and weight gain. The NHS advises that a weight loss of just five per cent can lead to a significant improvement in the symptoms of PCOS. Exercise, alongside balanced nutrition, is the first line of action for tackling weight loss.
Regular exercise can also boost mental health and lower stress levels, which can help women to feel more able to manage their symptoms.
What type of exercise is best for PCOS?
Anything that increases your level of physical activity, such as going for a short walk at lunchtime or taking the stairs instead of the lift, is beneficial. However, many find that taking a multi-pronged approach, with a combination of cardio, strength training, and high intensity interval training (HIIT) works best for them.
Cardio exercise
Cardio workouts help to burn calories and reduce body fat, which can improve insulin sensitivity and promote weight loss. Ideally, aim to work up to 150 minutes of cardio exercise per week, such as walking, running, swimming, or cycling.
Strength training
Strength training involves working the major muscle groups to build muscle mass and increase the metabolic rate, which help the body to convert glucose into energy faster. Aim to include at least two or three strength training sessions per week, with exercises such as squats, pushups, or the use of dumb bells or resistance bands.
High-intensity interval training (HIIT)
HIIT involves short bursts of intense activity followed by a recovery period. This is a fast and effective way to increase cardiovascular strength and boost metabolism.
If you are new to exercise, it’s important to start gradually and listen to your body. Some women may benefit from working with a personal trainer for expert guidance, motivation and accountability to their goals.
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