Polycystic ovary syndrome (PCOS) is a medical condition that affects about 8-13% of women of reproductive age. PCOS can cause high cholesterol, sleep apnea, and high blood pressure and increases the risk of complications in pregnancy, such as gestational diabetes and preeclampsia.
There are several lifestyle changes that can be implemented to reduce the likelihood of these effects appearing in women with PCOS, one of which is exercise.
Exercise and PCOS
Women with PCOS have higher rates of insulin resistance when compared to people who don't have the condition. Insulin resistance decreases the body's ability to use sugar as an energy source, resulting in high blood sugar levels.
Lack of physical activity and excess weight are believed to contribute to insulin resistance. A study says that about 60% of women with PCOS are overweight. Even so, exercise is one thing that can be done to improve health conditions regardless of the level of body weight one has.
Exercise Type
A study published in the journal Sports Medicine states that no specific type of exercise that is superior in benefits for women with PCOS, both aerobic and strength training. Therefore, the best exercise for women with PCOS is exercise they like and can do regularly.
Here are some types of sports that can be taken into consideration:
1. Cardiovascular exercise
This type of exercise is usually characterized by an increase in heart rate up to 50-70% of the maximum heart rate. Examples of aerobic exercise that include in this category include walking and cycling.
2. High-intensity interval training (HIIT)
HIIT is a type of workout that combines sessions of intense, hard workouts with quick rest breaks. In HIIT, a person performs a few minutes of high-intensity physical exercise, followed by a brief rest before returning to more intense exercise. HIIT improves cardiovascular health, burns fat, and overall health.
3. Mind-body exercise.
Mind-body exercise is a type of exercise that combines physical exercise with relaxation techniques, meditation, and breath control. This exercise is helpful because a study states that women with PCOS have a more sensitive body response to stress levels.
4. Strength training
Strength training involves using weights, resistance bands, or your own body weight to train and build muscle. This type of exercise can increase muscle mass which plays a role in weight control because it continues to burn calories even when you are resting.
Pay Attention to Diet
High-intensity aerobic exercise coupled with adopting a healthy diet has been shown to be the most effective way to reduce body mass index (BMI) in women with PCOS.
The following are recommendations issued by the Androgen Excess and PCOS Society regarding diet for women with PCOS:
- If you are overweight, reduce your caloric intake by 500 to 1,000 calories daily.
- Make total fat less than 30 percent of daily calorie sources. Saturated fats, such as high-fat beef, butter, cheese, and high-fat dairy products, should represent less than 10 percent of total calorie intake.
- Replace foods higher in fat with fiber, whole-grain bread, cereals, fruits, and good sources of fats such as nuts and avocados.
- Eat less than 200 milligrams of cholesterol per day.
- As much as possible, avoid trans fats.
- Include an additional 5 to 10 grams of fiber in your daily food intake.
About 80% of women who experience infertility due to the absence of ovulation have PCOS. Losing weight through a combination of exercise and adopting a healthy diet can help improve the quality and regularity of a woman's menstrual cycle.
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Source:
Nall, R. & Kallen, A. (2020). The Best Types of Exercise for Polycystic Ovarian Syndrome (PCOS). [online]. https://www.healthline.com/health/womens-health/exercise-for-pcos