how to manage pcos with diet and exercise Pcos and exercise: 4 workouts to try if you have pcos
If you’re one of the millions of women dealing with Polycystic Ovary Syndrome (PCOS), you already know that it can affect many aspects of your life, including your ability to exercise and maintain a healthy weight. But did you know that exercise can actually help manage PCOS symptoms and improve your overall health? Here are four workouts to try if you have PCOS. 1. Cardio: One of the most effective ways to manage PCOS is through regular cardio exercise. This can include anything from walking to running to cycling. Choose an activity that you enjoy and can do consistently, and aim for at least 30 minutes a day, five days a week. Not only will cardio help improve insulin resistance and lower blood sugar levels, but it can also boost mood and reduce stress levels. 2. Strength training: Building muscle through strength training can help improve insulin resistance and increase metabolism, making it easier to maintain a healthy weight. Incorporate resistance exercises such as weightlifting or bodyweight exercises like push-ups and squats into your routine at least two to three times a week. Aim for eight to 10 exercises that target major muscle groups such as your legs, back, arms and core. 3. Pilates: Pilates is a low-impact form of exercise that can help improve core strength, flexibility and balance. This can be especially beneficial for women with PCOS who may struggle with insulin resistance and weight management. Pilates can also help to reduce stress levels and promote relaxation, which can be particularly important for managing PCOS symptoms. 4. Yoga: Yoga is another low-impact form of exercise that can help to reduce stress levels and improve flexibility, balance and muscle strength. Certain yoga poses, such as twists and inversions, may also help to improve digestion and hormonal balance, which can be essential for women with PCOS. Incorporate at least two to three yoga sessions per week into your exercise routine. Remember, any exercise is better than none if you’re dealing with PCOS. In addition to the workouts listed above, try to find opportunities throughout your day to get up and move around, such as taking the stairs instead of the elevator or going for a short walk during your lunch break. Just be sure to check with your doctor before starting any new exercise routine, especially if you have any pre-existing medical conditions. In conclusion, managing PCOS can be challenging, but regular exercise can be beneficial in reducing symptoms and improving overall health. By incorporating a combination of cardio, strength training, Pilates and yoga into your routine, you can help manage insulin resistance, improve digestion and hormonal balance, reduce stress levels and increase energy levels. So, get moving and see the benefits for yourself!
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