The Right Exercise Approach for Managing PCOS
When it comes to managing Polycystic Ovary Syndrome (PCOS), the type of exercise you choose can make a significant difference in your hormonal health. While cardiovascular exercise is generally praised for its health benefits, excessive cardio—especially fasted cardio—can actually be counterproductive for those with PCOS.
Intense cardio sessions that lead to burnout don't effectively burn fat for women with PCOS. Instead, they can disrupt hormone balance, potentially worsening symptoms. This happens because high-intensity cardio can trigger stress responses in the body, elevating cortisol levels which can further imbalance hormones in women with PCOS.
Recommended Exercise Routine for PCOS
A more effective approach to exercise for managing PCOS includes:
- Strength Training: Aim for 2-3 sessions per week. Building lean muscle improves insulin sensitivity, which is crucial for managing PCOS symptoms.
- Daily Walking: Getting 8,000-10,000 steps daily helps lower stress levels and balance insulin without overtaxing your system.
- Yoga and Pilates: Practice at least twice weekly to support ovulation, reduce stress hormones, improve core strength, and promote healthy hormone flow.
The key principle to remember is that your workout regimen should support your hormonal health, not work against it. Exercise should leave you feeling energized and balanced, not depleted.
Benefits of the Right Exercise Approach
When you exercise appropriately for PCOS, you can expect several benefits:
- Improved insulin sensitivity, helping to manage blood sugar levels
- Reduced inflammation throughout the body
- Better hormone balance, potentially improving menstrual regularity
- Increased energy levels and improved mood
- Gradual, sustainable weight management
By focusing on strength, gentle movement, and stress-reducing activities, you create an environment where your body can work toward hormonal balance rather than fighting against further disruption.
If you've been pushing yourself through intense cardio sessions and not seeing improvements in your PCOS symptoms, it may be time to reconsider your approach and implement this more hormone-supportive exercise routine.
