Polycystic ovary syndrome (PCOD) is a prevalent hormonal condition that affects a large number of women globally. Regular exercise is one of the most effective approaches to managing PCOD symptoms. Symptoms such as irregular periods, weight gain, acne, exhaustion, and infertility can have a significant impact on quality of life.
Fortunately, a well-balanced lifestyle incorporating effective PCOD workouts can considerably reduce symptoms while improving hormonal balance. Physical activity not only helps with weight management, but it also has a direct impact on mood, anxiety, and metabolism.
This article looks at the seven best exercises for PCOD relief, all of which can be done at home or in the gym. We’ll also discuss the worst exercises for PCOS, so you know what to avoid and how to manage your symptoms best.
- Brisk walking
Brisk walking is a low-impact aerobic exercise suitable for women with PCOD. It improves cardiovascular health, regulates blood sugar, and promotes healthy weight loss, which is critical for lowering PCOD symptoms such as insulin resistance and irregular cycles.
How to do brisk walking:
- Walk at a brisk pace for 30-45 minutes every day.
- Choose the morning hours for fresh air and increased energy.
- You can stroll in the park, on a treadmill, or indoors.
Benefits of PCOD include improved insulin sensitivity, weight loss, and reduced joint stress.
In addition to its physical benefits, brisk walking improves mental clarity and digestion and reduces bloating and weariness, all of which are prominent symptoms of PCOD. It is easy on the knees and appropriate for women of all fitness levels, making it a long-term choice. Furthermore, it is inexpensive and does not require any specialized equipment.
- Yoga
Yoga is often suggested for women with PCOD due to its relaxing benefits and hormone-balancing properties. The Butterfly Pose, Cat-Cow Pose, and Child’s Pose are particularly effective. These positions help reduce stress, improve blood circulation, and increase flexibility.
Incorporating yoga into your regular practice can also help to regulate menstrual cycles and relieve symptoms of hormonal imbalance.
Regular yoga improves adrenal gland function, lowers oxidative stress, and can help with thyroid health, all linked to PCOD symptoms. Women who practice yoga frequently report reduced PMS symptoms and improved ovulatory cycles.
It also aids in the management of hormonally induced mood swings and anxiety. Deep breathing practices, such as pranayama, help to calm the nervous system.
- Cardio workouts.
Cardio workouts such as brisk walking, jogging, cycling, and swimming benefit weight control and cardiovascular health. Regular cardio sessions can also help lower insulin resistance, which is a prevalent problem among women with PCOD. Commit to at least 30 minutes of moderate cardiac exercise five days a week to observe meaningful improvements in your symptoms.
These aerobic workouts improve oxygen distribution throughout the body, boost metabolic rate, and may lower cholesterol and triglyceride levels. Cycling, for example, is a pleasant, low-impact cardio activity that strengthens the lower body and increases joint mobility. Swimming is another excellent choice for folks with joint issues because it delivers full-body resistance exercise without contact. Cardio activities are vital for reducing fatigue and increasing energy throughout the day. Furthermore, they produce endorphins, which naturally improve mood and reduce stress.
- Strength Training
Strength training exercises, such as weight lifting or resistance band workouts, can increase metabolism and muscle mass. Building muscle mass is especially useful for women with PCOD because it helps regulate glucose levels and improves insulin sensitivity. For best results, incorporate strength training activities into your regimen at least twice or thrice weekly.
Lifting weights or using your body weight to perform exercises such as squats, pushups, and lunges not only tones the body but also lowers visceral fat, which is a typical problem in women with PCOD. Strength training helps to lower testosterone levels, which reduces symptoms such as excessive hair growth (hirsutism). It also promotes bone health, which is important because some women with PCOD may have low bone density due to hormone abnormalities. Over time, strength training can improve metabolic flexibility and hormonal regulation.
- High-Intensity Interval Training (HIIT)
Women with PCOD benefit greatly from high-intensity interval training (HIIT) activities. These workouts consist of short bursts of intensive exertion followed by brief periods of relaxation or low-intensity exercise. HIIT can help burn calories, lose body fat, and improve insulin resistance. A typical HIIT session might last as little as 20 minutes but can deliver significant advantages when done regularly.
HIIT enhances mitochondrial activity, allowing your body to produce energy more efficiently. It improves blood sugar regulation and can eliminate belly fat more effectively than steady-state cardio. To avoid a cortisol increase, HIIT should be balanced with enough rest. Women with PCOD should limit their HIIT sessions to 2-3 times weekly and supplement them with mild activities such as yoga or strolling. Proper warm-up and cool-down are critical for avoiding joint strain and weariness.HIIT also helps individuals with hectic schedules overcome boredom and time constraints.
- Pilates
Pilates emphasizes core strength, flexibility, and full body awareness. This low-impact activity is helpful in women with PCOD because it improves posture, reduces stress, and increases muscular tone. Regular Pilates practice can also help with weight management and ease some of the physical symptoms linked with PCOD.
Leg circles, bridge lifts, and side planks help stabilize the pelvis and develop the muscles that support the reproductive organs. Pilates also helps to restore spinal alignment and relieve lower back discomfort, which is frequent in women with hormone imbalances. Pilates improves cognitive and emotional stability by exercising the core and emphasizing breathwork, making it a comprehensive approach to PCOD treatment. It also helps to enhance coordination and avoid exercise-related injuries.
- Mind/Body Exercises
Mind-body activities like Tai Chi and Qigong mix physical movement, mental attention, and deep breathing. These activities can help reduce stress, which is a significant component in controlling PCOD symptoms. Mind-body techniques can also improve overall health, boost mood, and help with hormonal balance.
They are especially beneficial for women who are feeling anxiety, insomnia, or emotional tiredness as a result of their PCOD. These mild exercises restore the body’s energy balance, known as “qi” in traditional Chinese medicine, while promoting inner serenity. Even 20 minutes of various types of movement each day can have a long-term impact on cortisol levels, emotional stability, and menstrual regularity. They’re a mild yet effective solution for people recovering from burnout or new to fitness.
Worst Exercise for PCOS: What to Avoid
While physical activity is important, not all exercises are suitable for PCOD.
Avoid
- Overtraining, such as everyday high-intensity interval training or long-distance jogging.
- Heavy weightlifting without recovery.
- Exercises that cause extreme exhaustion.
Increased cortisol levels can interrupt ovulation and aggravate insulin resistance. This makes them the worst exercise for PCOS patients.
Reference :
Medicover Hospital – https://www.medicoverhospitals.in/articles/exercise-for-pcod-problem
Plantigo –
FAQs on Exercises for PCOD
Which workouts are the most helpful for PCOD?
Walking, yoga, weight training, Pilates, and swimming are the most effective PCOD workouts. These assist in regulating hormones, minimizing insulin resistance, and managing weight.
Can I use home exercises to manage PCOD symptoms?
Yes. Many PCOD exercises at home, such as yoga, walking, and resistance band workouts, are efficient and easy to maintain over time.
What are the most significant yoga positions for PCOD?
Supta Baddha Konasana, Bhujangasana, and Setu Bandhasana are beneficial. PCOD workout yoga also involves stress-reduction breathing techniques.
Is a gym workout required for PCOD?
PCOD activity at the gym, particularly strength training, is optional but beneficial for weight loss and hormonal balance. It all comes down to personal preference.
Are there some workouts I should avoid if I have PCOD?
Extremely high-intensity interval training, hefty endurance sessions, and a lack of recuperation are all detrimental to PCOS. These can elevate cortisol and exacerbate hormonal imbalances.
How long does it take to see exercise results for PCOD?
Most women notice results after 6-12 weeks of consistent use (4-5 times per week). This includes regular periods, improved mood, and less bloating.
Managing PCOD necessitates a comprehensive strategy, with the proper type of physical exercise essential in establishing hormonal balance, keeping a healthy weight, and increasing general well-being. From low-impact workouts like yoga and brisk walking to planned routines like strength training and Pilates, each PCOD exercise provides distinct advantages customized to specific symptoms. Consistency and attention are essential for PCOD when exercising at home or in the gym. It's also critical to avoid the worst exercises for PCOS, such as highly strenuous, stress-inducing workouts, which might cause more harm than benefit.
Listen to your body, choose sustainable workouts, and engage with a healthcare practitioner or fitness expert to create a plan tailored to your specific situation. Consistent practice, determination, and appropriate exercise choices can drastically minimize PCOD symptoms and enhance your quality of life.
