Sometimes, people with PCOS avoid exercising or trying new activities out of fear. Perhaps they feel their size limits them from doing certain exercises or they feel too out of shape. Body image issues can hold people back as some don’t want to be seen exercising.
Exercising with PCOS
But fear should not outweigh the benefits of moving your body. As a general goal
, aim for 30 minutes of activity each day. But relax, it doesn’t have to be done all at once. Two 15-minute increments of physical activity equal the same amount as doing the activity for one 30-minute stretch.The same is true for three 10-minute increments of brief activity. Just be sure to get your heart rate up and maintained at 64% to 76% of your maximum rate.
Walking
Walking is one of the best activities for PCOS because it can be done anywhere and only requires walking shoes. If you don’t enjoy the solitude of walking alone, turn on music or ask a friend to join you.
Power up your walking routine by adding intervals: Alternate walking 5 minutes at a moderate pace and then 5 minutes of fast-paced walking or jogging. Vary your route from time to time to one that includes both hills and flat surfaces.
Pump It Up
People with PCOS can build muscle quickly, good news if you’re trying to burn extra calories. Use this to your advantage by lifting weights twice a week. You can try bodyweight exercises like squats, push-ups, or tricep dips to improve the function of insulin in your body. What’s more, it can also accelerate your metabolism by building more muscle mass.
If your weight is above the normal range, you can suffer from severe back pain and poor posture. Hence, including core training in your fitness routine is important. These muscles support your spine and must be strengthened. If you are trying to conceive, make sure to also train your pelvic floor muscles. They’re a vital part of your core, helping tackle urinary incontinence, boosting sexual health, and enhancing pelvic stability.
Get Wet
Pool workouts such as swimming and aqua aerobics or Zumba are great activities for women with PCOS to do. These exercises use resistance to work the entire body and are easy on the joints. If you’re swimming laps, push yourself by setting distance or speed goals.
Pick a Sport
Challenge your body by learning or practicing a sport. For example, join a weekly tennis clinic (indoors or outside) at your level. Learn golf, Sign up for lessons. Not only will you get exercise but meet some new friends in the process.
