Polycystic ovary syndrome (PCOS) is a condition that affects about one in 10 women in the UK. It occurs when the ovaries develop a collection of follicles that are unable to release eggs, and there is no known cure. If left untreated, it can cause long-term complications, and may affect fertility.
However, PCOS is treatable, and the unwanted symptoms can be managed. The main signs that you may have the condition include irregular or heavy periods, excessive facial or body hair, and other signs of elevated male hormone levels, such as severe acne, weight gain, and male pattern baldness.
If you have any of these symptoms, it’s advisable to see a doctor, who can suggest a treatment plan. One of the most recommended ways to ease the symptoms of PCOS is exercise, according to Women’s Health. Patients can find losing weight a challenge because they tend to suffer from insulin resistance, which results in elevated sugar levels.
Sports Science consultant Dr Rebecca Robinson told the publication: ‘[..] physical activity in combination with good nutrition is one of the best, medically-advised ways of managing PCOS, because it enhances your metabolism and can therefore help with weight loss.’
She added: ‘It can also help regulate your hormones and lower the increase you have in testosterone, which will soothe symptoms such as acne and hair growth – both of which are rooted in higher testosterone.’
Although period cramps which often accompany the condition can put you off exercising, it’s best to try and push through the pain barrier if you can, unless it is severe pelvic pain. This is because exercise helps with blood circulation, and releases endorphins which act as pain relievers, and can help to boost our overall mood and sense of wellbeing.
There’s no one type of exercise that is most suitable for PCOS; rather, it is recommended to introduce a balance of cardio, weights, and stretching, for 30 minutes, three times a week. If you are not used to doing much exercise, it’s best to start slowly and build your sessions up, rather than push yourself too hard too soon.
Cardio means any type of movement that raises your heartrate for at least a few minutes at a time. It’s sometimes also called aerobic exercise. It could be something as simple as walking upstairs, doing the housework, or jogging on the spot. Even taking a 10-minute walk before or after work every day can soon add up.
PCOS patients have an elevated risk of diabetes, high-blood pressure, and heart disease, because of the insulin resistance and resulting weight gain that is part of the condition. Cardio is one of the best forms of weight-loss exercise, so the more you can do, from swimming to going for walks, will all help.
To dial it up a notch, you could develop a high intensity interval training routine, which means combined short bursts of brisk activity, such as running, with periods of rest. It’s a very effective and time-efficient method of exercise, which means it is massively popular, and there are loads of free workout guides available on the internet.
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