Reproductive health constitutes an important part of women’s well-being. The term PCOS stands for Polycystic ovary syndrome, it is a condition that causes hormonal imbalance in the body that leads to deteriorated reproductive as well as menstrual health. PCOS can happen due to genetic or environmental factors, and one may not be able to assign one single PCOS factor. However, research indicates that Physical exercise can significantly improve PCOS symptoms and uplift physical and physiological health.
Top 4 Best Exercises for PCOS/PCOD
PCOS patients are most likely to suffer from excessive weight gain and insulin resistance, which can further lead to many health complications. Maintaining a healthy weight is often a big deal for many PCOS patients, but regular exercise can help maintain a healthy weight and other PCOS symptoms. Here we have added some best exercises for PCOS for you to try.
1. High-Intensity-Interval Training
It refers to interval training that balances super-intensity exercises with rest intervals or lower-intensity exercises in between. HIIT-type training includes the following exercises:
- Jumping High Knees
- Jump Squat
- Burpees
- Mountain Climbers
Workout Time: A HIIT workout can be done for 30 minutes or above, including warm-up and cool-down
2. Strength Training
In this type of workout regime, a person uses free weights, weight machines or their own weight to build muscles. This is also known as resistance training. This can help you build muscles as well as burn more calories. Strength-type training includes the following exercises:
- Powerlifting
- Weightlifting
- Use of resistance bands
- Pull-ups / Push-ups
Workout Time: A strength training workout can be done for 20-30 minutes or above, 3-4 days a week.
Also Read:- PCOS Diet Plan
3. Cardiovascular Workouts
These workouts increase heart rate by more than 50% and help get more oxygen into the body. Regular practice of cardiovascular disease can help lose weight and even increase insulin sensitivity. Cardiovascular training includes the following aerobic exercise:
- Running
- Bicycling
- Jogging
- Swimming
Workout Time: A cardiovascular workout can be done for 15-30 minutes or above at least 3-5 days a week.
Also Read:- Best Yoga For PCOS
4. Core Strength
These exercises are done to strengthen core muscles, which is extremely beneficial for women as they tend to suffer back pain. It targets muscles around the abdominal and back muscles around the pelvis. Core strength training includes the following aerobic exercise:
- Crunches
- Plank
- Bridge poses
- Bicycle crunch
Workout Time: Core strength training can be done for 20-30 minutes or above at least 5-6 days a week.5.
Maintaining a healthy weight is crucial for PCOS patients and a general mantra for a healthy being. These exercises can help you manage weight overall and fight PCOS effectively. The most effective exercise is one that you can enjoy and practice for a long time, so choose effectively and follow it regularly.
