Dr Ankita S
MBBS, MS, DNB OBGY
How can exercise help to manage PCOS in the right way?
In order to address the hormonal imbalances associated with PCOS and effectively manage the condition, it is essential to adopt a comprehensive lifestyle approach that encompasses the right balance of exercise, diet, and overall health and wellness. In this article, we shall discuss various forms of exercises that are recommended for PCOS patients by healthcare professionals or qualified fitness experts.
Why regular Physical activity is key to managing PCOS symptoms?
Exercise plays a crucial role in regulating hormonal levels, improving insulin sensitivity, and managing weight, all of which are key factors in managing PCOS. Regular physical activity is widely recognized as a key strategy for preventing and managing chronic illnesses, and international evidence-based guidelines highlight the importance and benefits of women with PCOS engaging in a range of physical activities. Achieving the correct balance of exercise in your routine can be a challenging task. It has been demonstrated that regular exercise has a favorable effect on hormonal imbalances and insulin resistance frequently linked to PCOS. Finding the right balance is important since too much or too little exercise may make symptoms worse. Working closely with a healthcare provider or certified fitness professional will help you create an exercise program that is customized to your specific needs, ensuring that you strike the perfect balance and get the most out of physical activity to manage PCOS.
Importance of right balance of exercising
However, it’s important to avoid over-exercising with long cardio workouts and runs, as this can exacerbate symptoms and lead to hormonal imbalances. Prior to assisted reproduction, lifestyle interventions such as exercise therapy and weight loss may help restore spontaneous ovulation, increase the chances of getting pregnant, reduce the risk of pregnancy complications, and improve pregnancy outcomes. The optimal range of activities for overcoming obesity-related conditions is directly linked to physical activity levels. While weight loss may not be necessary to improve reproductive function, even a modest 5% weight reduction can increase the rate of spontaneous ovulation. The International Androgen Excess and PCOS Society recommend that obese women with PCOS engage in at least 150 minutes of physical activity per week, incorporating whole-body exercises such as brisk walking, jogging, aerobics, and swimming that target more than two-thirds of the body’s muscles at low to medium intensity levels.
How does exercising help manage PCOS-related Hormones level
- Insulin levels: Insulin resistance, which occurs common in PCOS-afflicted women is shown to be better managed. Exercise increases insulin sensitivity, facilitating better glucose utilisation by cells. This may result in lower insulin levels and improved blood sugar regulation.
- Androgens: Women with PCOS frequently have elevated levels of androgens, such as testosterone. By lowering insulin resistance, which in turn lowers androgen levels by encouraging the ovaries to make more androgens, regular exercise can help. Weight loss with exercise also helps to lower androgen production.
- Estrogen and progesterone:Low levels of oestrogen and progesterone are among the hormonal irregularities that PCOS-afflicted women may experience. Exercise can encourage ovulation and assist regulate the menstrual cycle, resulting in more consistent hormone production. The creation of SHBG, a protein that binds to excess androgens and inhibits their function, can be stimulated by increased physical exercise.
- Stress hormones:Exercise has an advantageous effect on stress chemicals like cortisol. Regular exercise can help lower stress levels, which will result in less cortisol being produced. The hormonal balance and general well-being are enhanced by lower levels of stress.
- Exercise is good for controlling your weight, and weight loss can significantly affect a woman with PCOS’s hormone levels. Reducing androgen production, regulating hormone levels, and improving insulin resistance are all benefits of weight loss.
Lists of exercises one can try out
- Cardiovascular Exercises: Aerobic exercise helps manage weight, strengthen insulin sensitivity, and promote heart health. Running, jogging, cycling, swimming, dancing, and aerobics are among examples.
- High-Intensity Interval Training (HIIT): HIIT involves switching between brief intervals of intensive activity and rest. It has been demonstrated to increase metabolism and improve insulin sensitivity. Sprint intervals, circuit training, and Tabata exercises are a few examples.The results of a study on the effects of strength training and high-intensity interval training on testosterone levels and physical activity among women with polycystic ovary syndrome showed that both exercises were beneficial to the participants; however, high-intensity interval training specifically was found to be a more effective exercise regimen than strength training in lowering serum testosterone levels and body fat percentage and enhancing levels of physical activity in women with PCOS. While there is ongoing speculation regarding the true effectiveness of high-intensity interval training (HIIT) and its potential positive or negative effects on PCOS patients, thorough studies on this topic are still needed.
- Strength training: Increasing muscle mass can help you manage your weight and speed up your metabolism. Weightlifting, resistance band workouts, bodyweight exercises (such pushups and squats), and using weight machines at the gym are all examples of strength training exercises.
- Pilates and yoga :are low-impact activities that help with flexibility, stress management, and relaxation. They can assist in managing PCOS symptoms and enhancing general wellbeing. Pay attention to postures that emphasise the stomach region, such as the bridge stance, cobra pose, or boat pose.
- Low-impact exercises: For people who want to avoid putting too much stress on their joints or have joint problems, options like swimming, light walking, cycling on a stationary bike, or utilising an elliptical machine can still have a positive effect on their cardiovascular system.
Common Myths about PCOS and exercising
Myth: Exercising excessively will cure PCOS.
Factual statement: While regular exercise is helpful for treating PCOS, it’s crucial to realise that this condition cannot be cured by exercise alone.
Myth: The only helpful exercise for PCOS is intensive exercise.
Factual statement: Although high-intensity exercises can improve insulin sensitivity and aid in weight management, they are not the only viable choice. Exercises of a moderate level, like brisk walking or cycling, can also have considerable advantages and are often more enduring for many people.
Myth: Women with PCOS will gain weight if they do resistance training.
Fact: Women with PCOS are unlikely to gain weight through resistance training like weightlifting. In fact, it can help reduce body fat, enhance lean muscle mass, and speed up metabolism. Compared to men, women often have lower testosterone levels, which prevents excessive muscle growth.
Myth: The only form of exercise required for PCOS is cardiovascular.
Fact: While cardiovascular activity is crucial for maintaining heart health and controlling weight, PCOS also requires other types of exercise. Incorporating stress-relieving activities, yoga-style flexibility exercises, and strength training can help manage PCOS symptoms more effectively.
A Piece of Counsel
The specific type and intensity of exercise required to stimulate a response from the reproductive system remain unclear. However, individuals should be empowered to choose the type of exercise that suits their body type, and engaging in regular exercise can significantly improve the status of PCOS patients. Along with medication, proper exercise, and recommended diet plans, women who suffer from PCOS can anticipate visible and significant benefits.
References
2. Khademi, A., Alleyassin, A., Aghahosseini, M., Tabatabaeefar, L., & Amini, M. (2010). The Effect of Exercise in PCOS Women Who Exercise Regularly. Asian journal of sports medicine, 1(1), 35–40. https://doi.org/10.5812/asjsm.34874 2/fulltext
3. Woodward A, Klonizakis M, Broom D. Exercise and Polycystic Ovary Syndrome. Adv Exp Med Biol. 2020;1228:123-136. doi:10.1007/978-981-15-1792-1_8
4. Patten RK, Boyle RA, Moholdt T, et al. Exercise Interventions in Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis. Front Physiol. 2020;11:606. Published 2020 Jul 7. doi:10.3389/fphys.2020.00606
5. Moran, L., Harrison, C., Hutchison, S., Stepto, N., Strauss, B., & Teede, H. (2011). Exercise decreases anti-müllerian hormone in anovulatory overweight women with polycystic ovary syndrome: a pilot study.. Hormone and metabolic research = Hormon- und Stoffwechselforschung = Hormones et metabolisme https://doi.org/10.1055/s-0031-1291208.
6. Cao, S., Hu, W., Wu, M., & Jiang, L. (2017). Effects of Exercise Intervention on Preventing Letrozole-Exposed Rats From Polycystic Ovary Syndrome. Reproductive Sciences. https://doi.org/10.1177/1933719116657892.
Frequently Asked Questions
No, exercise alone cannot cure PCOS. While it can help manage PCOS symptoms, a comprehensive lifestyle approach including diet and overall wellness is essential.
PCOS patients can benefit from a variety of exercises, including cardiovascular exercises (running, swimming), high-intensity interval training (HIIT), strength training (weightlifting), pilates, yoga, and low-impact exercises (walking, cycling).
Intensive exercise may have benefits, but it's not the only option. Moderate-level exercises can also be effective and sustainable for many PCOS patients.
No, resistance training like weightlifting is unlikely to cause weight gain in PCOS patients. It can help reduce body fat and improve lean muscle mass.
While cardiovascular exercise is essential for heart health and weight control, other forms of exercise, such as yoga, flexibility exercises, and strength training, can also be beneficial for PCOS management.
Dr Ankita S
MBBS, MS, DNB OBGY
M.Tech Food Biotechnologist
M.Tech Food Biotechnologist
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