Intervals that swap between short bouts of high intensity work and lower intensity recovery are great for increasing cardiovascular fitness and decreasing waist circumference, lowering cardiovascular risk. Through combining strength and cardio exercise, it will reap the best benefits to ensure you are building a lean body and achieving a healthy weight whilst reducing risk of developing chronic disease such as Type 2 diabetes. Strength training is great for reducing insulin resistance, increasing metabolic rate, that is, burning more calories at rest and during activity and improving body composition by building more muscle mass. 30 mins of cardio, daily can help promote weight management, reducing cardiovascular risk, improve symptoms of depression & anxiety, and enhance regularity of menstrual cycles and ovulation. Moderate intensity exercise such as brisk walking, jogging, cycling, or swimming are great activities to help increase your body’s sensitivity to insulin. CARDIOĬardio training is great for reducing insulin resistance, improving fertility, and stabilising mood. There are many different types of exercise that can each help target the various symptoms of PCOS. (Exercise is Medicine, 2020) Types of exercise: Women who need to improve health and lose weight should aim for: 300 mins per week of moderate intensity activity OR 150mins per week of vigorous activity OR A combination of both Include weight training 2 x per week on non-consecutive days Women who want to maintain health and an ideal weight should aim for: 150 mins per week of moderate intensity activity OR 75 mins per week of vigorous activity OR A combination of both Exercise & diet have been recommended as the first line of therapy to improve general health, hormonal outcomes, and quality of life. PCOS & Exercise “Any exercise or activity that is enjoyable is recommended as this is likely to be most sustainable in the long term.”Įxercise is well-established as a therapy for preventing and managing chronic diseases in women with PCOS & the general population. Cholesterol and blood fat abnormalities.PCOS is associated with long-term health risks such as:
Excessive facial or body hair growth (or both).Polycystic ovaries visible on an ultrasound.Acne, excess facial or body hair growth, scalp hair loss or high levels of androgens in the blood.It is recommended that women affected by PCOS engage in a combination of aerobic and strength exercise of intensity or 30-60min per day.Ī diagnosis of PCOS must include two out of three of the following: Weight loss has been proven to be extremely effective in treating PCOS as obesity exacerbates the severity of symptoms (Patten, et al., 2020).
The cause is not fully understood, although family history and genetics, hormones & lifestyle factors contribute.Ĥ out of 5 women with PCOS experience Insulin resistance which is when cells in your muscles, fat and liver don’t respond effectively to insulin and are unable to utilise glucose in the blood for energy (WebMD, 2021).
In women with PCOS, they typically have high levels of insulin that is inefficient or male hormones called ‘androgens’ or both. In PCOS, there are many partially formed follicles on the ovaries, each containing an egg although these rarely grow to maturity or produce eggs with the potential to be fertilised (Better Health Channel, 2019). What is PCOS? “Polycystic Ovary Syndrome (PCOS) is a common reproductive disorder associated with metabolic dysfunction and affects 8-13% of women.” Today, Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble, Balmain and Neutral Bay discuss the effect of Exercise in treating and managing Polycystic Ovary Syndrome (PCOS).
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