What Is The Best Polycystic Ovary Syndrome Physical Exercise?
An imbalance in hormones can cause irregular periods, infertility, and excessive hair growth in women suffering from Polycystic Ovary Syndrome.
PCOS cannot be cured but can be managed through treatments. Physical exercise is an effective treatment. The benefits of exercise include improved insulin sensitivity, regular periods, and reduced chances of infertility.
Benefits of Exercise for PCOS
Physical exercise has been shown to have numerous benefits for people with polycystic ovary syndrome (PCOS), such as reducing the risk of obesity, improving insulin sensitivity, and reducing the risk of type 2 diabetes.
However, many people with PCOS are reluctant to engage in physical activity because they feel it will worsen their symptoms. Some people with PCOS may find that moderate physical activity is most effective for them, while others may require more vigorous exercise to improve.
The benefits of regular exercise include weight loss, improved mood, and better sleep. Many types of exercise can be helpful for PCOS, so finding one that is right for you is essential.
Polycystic Ovarian Syndrome (PCOS) is among the leading causes of female infertility, affecting 6% to 12% (up to 5 million) US women. It is a health issue caused by an imbalance of reproductive hormones. A hormonal imbalance can cause irregular periods.
What is PCOS?
PCOS is a hormonal disorder typically occurs in women during their childbearing years (15 to 44). The condition affects a woman’s ovaries, the reproductive organs that produce estrogen and progesterone, the hormones that regulate the menstrual cycle.
The ovaries also produce some male hormones called androgens. It is evident by irregular ovulation, irregular egg development, irregular or missed periods, infertility, excess hair on the face and chin, acne, weight gain, and thinning of hair.
PCOS is a “syndrome” or a collection of symptoms. Among them are:
Cysts in the ovaries
High levels of male hormones
Irregular or skipped periods
Who is most likely to suffer from PCOS?
It is prevalent among women in their 20s and 30s having difficulties getting pregnant. However, it can occur in women of any race or ethnicity after puberty.
Treatment and Care
Taking care of PCOS will often include some lifestyle changes, such as diet and exercise. A healthy diet can help reduce the severity of the symptoms by improving insulin resistance and reducing excessive levels of male hormones. Daily activity, low sugar intake, and a low-inflammatory diet may also lead to weight loss.
Let’s look into the more natural and holistic approach.
It is no coincidence that PCOS is characterized by insulin resistance, the inability of your muscles, fat, and liver to efficiently take up glucose (sugar) from your blood. Studies have found that exercise improves glucose metabolism, or how the body processes the sugar in the blood. Prediabetes and diabetes are linked to insulin resistance.
Doing Polycystic Ovary Syndrome Physical Exercise 3-5 times a week can help combat testosterone-related symptoms such as acne, hair loss, and unusual facial hair growth. Many women with PCOS also struggle to lose weight, putting them at risk for various health issues, including high cholesterol, high blood pressure, sleep apnea, stroke, and heart disease.
With a combination of a nutritious diet and movement, PCOS symptoms can be addressed to such an extent that you may even be able to reduce or even come off your medication.
What's the best polycystic ovary syndrome physical exercise?
Insulin resistance has been linked to a lack of physical activity and excess body weight. The following are some exercises you may want to consider:
Strength training involves using resistance bands, weights, or your body weight to build muscle. It is beneficial for building healthy bones and muscles.
Gaining muscle mass may help you burn calories faster at rest, allowing you to maintain a healthy weight. It reduces insulin resistance, increases metabolism, and improves body composition (less fat and more muscle).
HIGH-INTENSITY INTERVAL TRAINING (HIIT) WORKOUTS
It improves cardiovascular fitness and helps decrease waist circumference. It is a workout regimen that comprises intense exercise bursts and rest intervals. It has been shown that a 5- 10% weight loss can reduce PCOS symptoms by reducing excess testosterone and improving insulin resistance.
The actual activity being performed varies but can include sprinting, biking, jumping rope, or other bodyweight exercises (SQUATS AND LUNGES). A HIIT workout typically lasts for 10-30 minutes.
Insulin resistance has been shown to reduce, fertility is boosted, and mood stabilizes.
Moderate exercise, such as brisk walking, jogging, cycling, and swimming, can help PCOS sufferers. Movement of this type increases insulin sensitivity, reducing the risk of heart disease and type 2 diabetes.
In addition to weight management and improving ovulation, 30 minutes or more of exercise a day can also reduce depression and anxiety symptoms. Regular light exercise can contribute to your reproductive success if you’re about to begin IVF.
STATIONARY CARDIO WORKOUTS
When you engage in moderate exercise, your heart rate increases to about 50 to 70 percent of your maximum heart rate, this category includes exercises such as walking, bicycling, dancing, and aerobics classes.
CORE STRENGTH EXERCISES
If you are overweight, you may experience lower back pain and poor posture, so core training should be a part of your exercise regimen. During exercise, it’s important to learn how to activate these muscles to prevent injury to the spine.
Stress and distress are enhanced in women with PCOS, according to studies. By engaging in mind-body exercises like yoga, Pilates, and tai chi, you will burn calories and reduce your stress levels, easing the symptoms of PCOS.
The best physical exercises for Polycystic Ovary Syndrome are a wide variety of aerobic and strength-building activities that can help reduce symptoms like fatigue, bloating, mood swings, and anxiety. Many people with PCOS also find that strength training is helpful. Moderate aerobic activity, such as walking or swimming, can help minimize the symptoms and improve overall well-being.
An effective functional medicine tool is the ability to diagnose and personalize interventions based on understanding the patient’s health history. If you think you may have PCOS, please consult with a functional medicine practitioner for treatment recommendations.
The bottom-line benefits
While it is important to consult a doctor before starting any new exercise routine, many physical activities can benefit women with PCOS. The benefits of exercise include regulating insulin and sugar levels, reducing stress, and improving mood. Don't wait until tomorrow to start feeling better! Get moving today!
The Proof Is in Our Patients
What are our patients saying?
Functional Medicine Wellness Shop
With a curated selection of products that promote the highest level of Functional wellbeing through regeneration, rejuvenation, and anti-aging.
Functional medicine is an approach to healthcare that focuses on identifying and addressing the root causes of disease. Unlike traditional medicine, which often treats symptoms without addressing underlying problems, functional medicine seeks to understand the body and identify imbalances contributing to illness. Functional medicine practitioners use various tools, including nutrition, lifestyle changes, and supplements, to help their patients achieve optimum health. The root cause is a term used in healthcare to refer to the underlying cause of a disease or condition. A root cause may be genetic, environmental, or lifestyle-related. Identifying and addressing root causes is a key component of functional medicine.
I’m not sick. Should I still schedule a consultation?
Prevention is the best medicine, especially regarding your health. Most people believe that illness occurs in the body when you get older; this is not true. By taking steps to prevent disease and injury today, you can stay healthy and avoid costly medical bills later on down the road. Unhealthy habits create chronic inflammation in the body, leading to later illness.
What if I live in another state? Can you still be my doctor?
Yes! Our consultations are done virtually via phone or Internet via Zoom Calls.
Do you accept insurance?
We do not accept insurance. You can pay by credit card, debit card, HSA/FSA debit card, or care credit. You are welcome to submit the superbill for possible reimbursement from your insurance company. This document itemizes the services rendered and provides the insurance company with the information they need to process your claim. Many of our patients get up to 70% reimbursed. We do not take any part in submitting claims or calling insurance companies, which is 100% the patient’s responsibility. We do not bill or participate in Medicare for any of our services.
Why don’t you accept insurance?
Unfortunately, insurance companies often dictate patients' care, limiting the effectiveness of treatments and time spent with our patients. Reimbursement rates are often too low to cover quality care costs. The administrative burden of dealing with insurance companies can be significant, which takes away from time that could be spent providing care to patients. We believe in providing the best possible care to our patients by spending as much time as necessary with each patient with personalized treatment plans to ensure their needs are met.
Who is a typical patient you see?
We see various individuals looking to upgrade their health and well-being. Our patients vary from complex health issues to the average person who doesn’t feel right. We help patients with chronic diseases such as autoimmune disease, heart disease, fatigue, insomnia, diabetes, arthritis, high cholesterol, ulcerative colitis, thyroid disease, anxiety, depression, brain fog, mood disorders, and more. Dr. Truc assists patients in getting off medication safely and healthily that is best suited for the individual. Our advanced diagnostic testing, combined with Dr. Truc’s Functional Integrative approach, reveals the root cause of these issues. We see a variety of individuals looking to upgrade their health and well-being. Our patients vary from complex health issues to the average person who doesn’t feel right. We help patients with chronic diseases such as autoimmune disease, heart disease, fatigue, insomnia, diabetes, arthritis, high cholesterol, ulcerative colitis, thyroid disease, anxiety, depression, brain fog, mood disorders, and more. Dr. Truc assists patients in getting off medication safely and healthily that is best suited for the individual. Our advanced diagnostic testing, combined with Dr. Truc’s Functional Integrative approach, reveals the root cause of these issues.
What can I expect in a wellness consultation?
We see various individuals looking to upgrade their health and well-being. Our patients vary from complex health issues to those who don’t feel right. We help patients with chronic diseases such as autoimmune disease, heart disease, fatigue, insomnia, diabetes, arthritis, high cholesterol, ulcerative colitis, thyroid disease, anxiety, depression, brain fog, mood disorders, and more. Dr. Truc assists patients in getting off medication safely and healthily that is best suited for the individual. Our advanced diagnostic testing, combined with Dr. Truc’s Functional Integrative approach, reveals the root cause of these issues.
Where can I get my lab testing done?
Our most commonly recommended lab test for stress management is a non-invasive test done in the comfort of your home with ease.
Some labs may require bloodwork which we offer at our Conscious Medicine office. If the distance is an issue for lab testing, we are happy to assist you in finding a facility closer to where you live. At Lab Corp, you can schedule an appointment directly with their facility.
*To follow CDC sanitation and safety protocols, we only accept one patient at a time in our office, wear proper PPE, and disinfect them.*
Does insurance cover lab tests?
Lab tests are not covered by insurance. Many insurance plans, especially those provided by employers, only cover tests considered "medically necessary." You can check with your insurance supplier to see if they will reimburse you for out-of-network labs.
Lab tests are necessary because they can help diagnose many conditions, from uncomplicated infections to more severe diseases. They can also tell us how well your organs work and help us monitor your overall health.
How do I schedule an appointment?
Dr. Truc offers a complimentary 15-minute phone consultation to answer any patient's questions or concerns regarding their health ailment and go over the services provided at Conscious Medicine. We look forward to connecting with you and scheduling a call today.
Get information that is important to you, without having to search for it.