Aside from Medication, how can I manage my PCOS?
Polycystic ovarian syndrome (PCOS) is a hormonal condition that affects up to 20% of Australian women.
PCOS can affect women in a number of ways and this can be different for everyone. No women are the same!
Common symptoms of PCOS can include;
Changes to the menstrual cycle
Insulin resistance
Changes to the skin such as acne or pigmentation
Difficulty with weight management
Increased incidence of anxiety and depression
Reduced Fertility
While some women may require medication to treat or manage their symptoms, regular exercise and good nutrition is considered to be first line treatment in both the management of PCOS symptoms and in preventing the onset of secondary health conditions in the long term.
A single bout of moderate intensity exercise has been shown to increase insulin sensitivity and increase metabolic rate for the short term almost straight away! Regular exercise (3-5 days per week) reduces the risk of developing type 2 diabetes, helps in the management of depression and anxiety and can improve whole body health outcomes!
Exercise should be of moderate to vigorous intensity and be performed regularly (3-5 days per week). There are many different ways to exercise, each with different benefits. Keep reading to find out the best ways to exercise to manage your PCOS and why!
Strength or Resistance Training
Regular strength training (3 times per week) can help to increase your metabolic rate, manage insulin resistance, and improve your body composition by increasing muscle tissue and reducing fat mass.
Strength training can include exercises using weights such as dumbbells or resistance bands, weight machines, or even your own body weight! Your strength training program should be of moderate to high intensity, continuously progressing, and should include exercises that target the whole body.
Cardio or Aerobic Training
30 mins or more of Aerobic exercise per day can help with weight management, mood stabilization and mental health management. It can also help to boost fertility and manage insulin resistance, and reduce your risk of developing type 2 diabetes or cardiovascular disease.
Examples of moderate intensity aerobic exercises can include brisk walking, jogging, cycling, or swimming.
Another way to incorporate both aerobic and resistance exercise into your routine is High Intensity Interval Training (HIIT).
High Intensity Interval Training refers to short bursts (intervals) of high intensity exercise interspersed with periods of less intense exercise or recovery. This is a time efficient and very effective way to increase your cardiovascular fitness, and can aid in weight loss.
This can be done using a single modality such as cycling or running or can be combined with strength exercises in a circuit style format!
Regular exercise and good nutrition are key pillars in the management of PCOS.
The best exercise is the kind you regularly do, so take the time to find what works best for you!