Both exercise and diet are very effective in treating and managing the symptoms of polycystic ovary syndrome (PCOS). PCOS is a condition caused by an imbalance of reproductive hormones which affects up to 18% of women. PCOS affects the body in several ways and can cause the following signs and symptoms:
· Excess testosterone levels which can prevent ovulation and change the menstrual cycle.
· Insulin resistance which causes the body to produce more insulin than normal to keep blood sugar levels stable. This increases the risk of getting diabetes and excess insulin also increases testosterone produced.
· Increased weight gain
· Reduced fertility
· Irregular or absent periods
· Excess hair on the body and face (hirsutism)
· Less hair on the head (alopecia)
· Acne
· Increased prevalence of mental health conditions such as depression, anxiety, body image distress and eating disorders.
How can Exercise Help those with PCOS?
Evidence shows that lifestyle changes such as regular physical activity and a healthy diet are the most effective ways to reduce the severity of PCOS symptoms. Some benefits include:
· Improved insulin action which is reduces the risk of diabetes and cardiovascular disease.
· Helping prevent weight gain and improve body composition.
· Improved energy levels, motivation, and self-confidence
· Improved period regularity
· Improved fertility
· Improved psychological well-being.
· Improved fitness, muscle endurance and strength.
What Type of Exercise is Best for PCOS?
Aerobic exercises such as brisk walking, jogging, swimming, and cycling help to increase the body’s sensitivity to insulin which reduces the risk of cardiovascular disease and type 2 diabetes and helps manage weight, symptoms of depression and anxiety and improve the frequency of menstrual cycles and ovulation.
Strength training with exercises using body weight, free weights, bands, or machines help to reduce insulin resistance, increase metabolic rate, and improve body composition by increasing muscle mass.
High-intensity interval training where you swap bouts of high-intensity work and low-intensity recovery is great for increasing cardiovascular fitness, improving insulin sensitivity, and reducing waist circumference.
Exercise guidelines recommend at least 150 minutes of moderate-intensity exercise, or 75 minutes of vigorous-intensity exercise and 2 resistance training sessions a week for adults. For weight loss, this should be increased to 250 minutes a week of moderate-intensity activities or 150 minutes/ week of vigorous-intensity exercise and 2 resistance training sessions a week. Research shows that weight loss of 5-10% of body weight can significantly reduce reproductive, metabolic and psychological symptoms of PCOS.
How Can Prescribe Help?
Seeing our Accredited Exercise Physiologists is a great way to start exercising in an effective way to help manage PCOS. We can provide a tailored exercise program, education, and support to assist you in improving your health, wellbeing and achieving your goals.
Want to book in for Exercise Physiology Wollongong, head on over to our online bookings CLICK HERE
Tel. (02) 4259 0384 126 Church St, Wollongong, NSW, 2500
14 Churchill Ave, Warrawong, Entry Via Mowbray Lane
Post Created By Emma - Accredited Exercise Physiologist.
Prescribe Exercise are your local exercise physiology specialists. We provide exercise rehabilitation to assist manage and prevent injury and chronic disease in the Wollongong and Illawarra area. Our programs will assist to achieve personal excellence, we do this by taking the time to educate and empower you with the highest quality care and exercise best practice available. We genuinely care for our clients and want to make a difference in your life, we will help you to get better and stay better so that you can regain control of your health once again.