"Just lose weight, and your PCOS will be fine" - sound familiar? From doctors to well-meaning relatives, this kind of advice oversimplifies a complex condition caused by hormonal imbalance in women. It is especially frustrating for women who aren't overweight! We hit the gym, sign up for expensive club memberships, but no one explains why exercise is actually important for PCOS.
Spoiler: it's not just about shedding your kilos.
PCOS treatment at any weight starts with two fundamentals: diet and exercise. Why? Because a healthy lifestyle benefits everybody - PCOS or not. In this article, we dive into how exercise impacts your body and mind, and why it’s a game-changer for PCOS patients, far beyond weight loss. Let’s break it down!
Why Exercise Is the Unsung Hero in PCOS Treatment:
For PCOS warriors, exercise isn't just about dropping a few pounds—it's about getting your hormones in check, boosting insulin sensitivity, and kicking inflammation to the curb. Oh, and let's not forget the mental health glow-up!
Here’s how breaking a sweat can work wonders for both your body and mind:
- Hormonal Regulation
Physical activity can reduce levels of insulin and androgens (male hormones), helping your body manage hormone imbalances more effectively. This is crucial in managing irregular periods and improving reproductive health.
- Improved Menstrual Cycles
Regular exercise can help to regulate your cycle by balancing hormone levels. Women who exercise consistently often report fewer skipped periods, making it easier to track ovulation and fertility.
- Mental Health Benefits
Exercise releases endorphins, which help reduce stress, anxiety, and symptoms of depression—common struggles for women with PCOS.
- Enhanced Fertility
Physical activity can support better egg quality and more regular ovulation, which is key for women trying to conceive with PCOS.
Reduce PCOS Belly Fat and Reclaim Your Cycle
What is a PCOS Belly? It’s stubborn weight gain around our stomach and abdomen that those with PCOS-induced weight gain are all too familiar with. This happens thanks to insulin resistance and hormonal imbalance. But here’s the thing: while this belly might be a part of your PCOS journey, it doesn’t define you—and you can employ exercise to reduce abdominal fat and improve insulin sensitivity.
Not all workouts are created equal, especially when tackling a PCOS belly. The trick is to focus on exercises that help reduce insulin resistance, balance hormones, and keep stress in check.
Here are a few that really do the job:
- Strength Training: Lifting weights is your PCOS BFF. It helps improve insulin sensitivity, burns fat, and builds lean muscle. Regular strength training is super effective at managing PCOS symptoms - including belly fat.
- Yoga: Not only does yoga for irregular periods help melt away stress (which we all need), but certain poses, like butterfly and cobra, can actually help regulate your menstrual cycle. Plus, it boosts blood flow to the reproductive organs, helping with hormone balance.
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High-Intensity Interval Training (HIIT): HIIT workouts get your heart pumping, boost your metabolism, and help with weight management. For those of us with PCOS, this is a great way to tackle both belly fat and overall symptoms while keeping things fun and fast-paced.
Want Regular Periods? Don’t Forget Regular Exercise!
If you’ve got PCOS, you know that irregular periods treatment can feel like playing a game you didn’t sign up for. But here’s the kicker: regular exercise can help bring some order to the chaos! When you work out, you help balance key hormones like insulin, oestrogen, and progesterone, which can lead to more regular, predictable cycles.
The magic lies in improving insulin sensitivity—lowering those pesky androgen levels that mess with ovulation. And guess what? Once ovulation gets back on track, your periods start to follow a more regular rhythm.
Pair that with Mahina’s period underwear, built for every unpredictable flow, and you’re ready for anything when your chums arrive. With up to 12 hour leak-proof protection, Mahina’s got you covered - whether it’s just spotting or a heavy, never-ending PCOS flow.
Sweat Your Way to Fertility & Reproductive Wellness.
Trying for a baby with PCOS? Exercise could be your secret weapon! Regular movement does more than keep you fit—it can actually improve your fertility.
Regular physical activity can:
- Improve egg quality by reducing oxidative stress.
- Promote regular ovulation by balancing insulin and androgens.
- Support weight management, which can improve reproductive outcomes.
Gentle exercises like yoga or walking, combined with strength training, can be effective for improving fertility in women with PCOS.
Exercise is a PCOS game-changer—it’s not just about weight loss, but balancing hormones and boosting mental health. Whether you’re aiming to reduce belly fat or feel better overall, a mix of strength training, yoga, and cardio is key. And with Mahina’s snug, lightweight period underwear, you can stay active even on your period. No leaks, no shifting—just comfy protection that lets you move freely. Ready to crush your workouts? Get your Mahina undies and keep going strong!
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Mini Tutorials: 3 Effective Exercises for PCOS Self Care
Squats (Strength Training)
Why it helps: Squats target multiple muscle groups, improve metabolism, and reduce insulin resistance.
How to do it:
- Stand with your feet shoulder-width apart.
- Lower your body into a squat position by pushing your hips back and bending your knees.
- Keep your chest up and engage your core.
- Hold for a second, then return to the standing position.
- Repeat for 3 sets of 12 reps.
Pro Tip: Add weights as you build strength to intensify the workout.
Butterfly Pose (Yoga for PCOS Exercise)
Why it helps: This pose stretches the pelvic region, promoting better reproductive health and reducing menstrual irregularities.
How to do it:
- Sit on the floor with your legs straight out.
- Bring the soles of your feet together and let your knees drop out to the sides.
- Hold your feet with your hands and gently press your knees toward the floor.
- Hold for 30 seconds to 1 minute.
- Focus on your breathing throughout the pose.
Pro Tip: Perform this daily to improve menstrual flow and reduce cramps.
Burpees (HIIT)
Why it helps: Burpees are a full-body workout that burns fat, improves endurance, and boosts heart health.
How to do it:
- Stand with your feet shoulder-width apart.
- Drop into a squat position and place your hands on the ground in front of you.
- Jump your feet back to a plank position.
- Perform a push-up, then jump your feet back to the squat position.
- Explode upwards into a jump and reach for the ceiling.
- Repeat for 3 sets of 10 reps.
Pro Tip: Modify by skipping the push-up if you’re a beginner.
