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Best exercise for women living with PCOS

Many women of childbearing age experience the hormonal condition known as polycystic ovary syndrome (PCOS).

According to the experts at Mayo Clinic, PCOS is a condition where you have few, unusual or very long periods.

It often results in having too much of a male hormone called androgen. Many small sacs of fluid develop on the ovaries. They may fail to regularly release eggs.

PCOS symptoms

Insulin resistance, hormonal disruptions, and the development of ovarian cysts are characteristics of this condition, experts say. And one of the many symptoms of PCOS is an inability to maintain a healthy weight.

Experts advise that working out is crucial for PCOS management because it boosts insulin sensitivity, controls hormone levels, and promotes weight loss.

Some of the most beneficial forms of physical activity for women living with PCOS include:

Low-impact exercises

Low-impact exercises, such as swimming, water aerobics, cycling, or elliptical machine use, can be particularly beneficial for women with PCOS who might be experiencing joint concerns or who simply prefer such activities. There is less impact on the joints during these workouts, but the physical advantages are still there.


Pilates aims to improve stability, mobility, and alignment in the body. It’s a form of workout that uses deliberate motions to strengthen isolated muscle groups.

Strength training with Pilates has been shown to have additional benefits in the areas of posture enhancement and weight loss as well. In addition, it encourages slow, deep breathing and awareness of the present moment, both of which are beneficial in lowering stress levels.

Aerobic exercises

Aerobic exercise, also known as cardiovascular exercise, is fantastic for your heart’s health, calorie burning, and weight loss efforts.

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Physical activity, such as cycling, swimming, brisk walking, jogging, or dancing, has been shown to increase metabolic rate, improve insulin sensitivity, and decrease body fat percentage. You should do at least 75 minutes of intense exercise every week, or two hours of moderate exercise.


Yoga is a relaxing and beneficial practice that can aid in stress reduction, increase mobility, and boost general health. Reducing stress is especially important for people with PCOS since it may aggravate hormone irregularities.

Regular yoga practice has been shown to increase insulin sensitivity, hormonal balance, and stress management. In addition, some yoga positions, including forward folds and twists, may be helpful for women with PCOS because they stimulate the abdominal organs.

Strength training

Women with PCOS can benefit from strength training that focuses on muscle gain. Weightlifting, bodyweight exercises, and the use of resistance bands are all examples of strength training that can be used to improve muscle tone, metabolism, and insulin sensitivity.

Aim for at least two and preferably three bouts of strength training per week, focusing on all of the major muscle groups. To prevent injury, it’s best to begin with lower resistance and work your way up.

High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) consists of quick bursts of activity followed by shorter intervals of rest.

This training method is well-known for its potent fat-burning effects. The benefits of high-intensity interval training (HIIT) for insulin sensitivity and cardiovascular health extend beyond the gym. As your level of wellness improves, your interval training sessions can get longer and more intense.

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It’s vital to check in with your doctor before undertaking an exercise regimen, especially if you’ve had any health issues in the past. If you tell them about your situation, they can provide you with advice and suggestions that are tailored to you.

In conclusion, maintaining an exercise routine is essential for coping with PCOS and bolstering weight loss efforts. Women with PCOS can benefit from a wide variety of physical activities, including aerobics, and yoga.

Discover what you’re good at and try to incorporate that into a well-rounded training routine. Take it easy at first, pay attention to how your body reacts, and build up your stamina gradually.

Exercising regularly and diligently has been shown to have beneficial effects on PCOS symptoms and general health.

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