The polycystic ovarian syndrome is characterised by small cysts in the ovary where the women experience reproductive, psychological and hormonal imbalances. About 20% of women are diagnosed with PCOD especially in urban areas due to lifestyle. Imbalances in hormonal production lead to increase the level of male hormone and insulin resistance. In PCOS, androgens are increased while progesterone is lowered, which leads to an increased in testosterone production in the body.
But a good thing is following a proper diet and exercise we win over the war against PCOS. Exercising has a number of benefits in PCOS. It helps in improving insulin sensitivity, the frequency of ovulation, cholesterol, body composition and mass.
What exercises are recommended for PCOS?
1. Cardio Exercises: It can be anything that you like doing. For some brisk walk is the mantra for others running or Zumba works. It can be cycling, swimming or even dancing. Important is to do 30 min to an hour everyday at-least 5 days in a week.
2. Strengthening Exercises: Proper strength training does wonder in PCOS. Certified strength and conditioning specialist Deborah L. Mullen says each pound of muscle burns 35 calories a day– this might not sound like a lot but if you have several pounds of muscle, you could increase the calories you burn daily by the hundreds just by being more muscular. Mullen recommends strength training two to three times a week for about 30 minutes. Examples include using free weights and doing pushups, squats and lunges, plank.
3. Interval training: When it comes to fat loss, adding interval training to your workout regimen can maximize fat loss while reducing the amount of time you exercise. For example mountain walk, sprints etc.
4. Streches and Yoga: Exercises like Badhakonasana (Butterfly pose), Supta Badhakonasana (Reclining Butterfly Pose), Bharadvajasana (Bharadvaja’s Twist), Bhujangasana (Cobra pose), Naukasana (Boat pose), Dhanurasana (Bow pose), Superman Pose (Viparita Shalabhasana), Child’s Pose (Balasana), Mill Churning Pose (Chakki Chalanasana), Marjaryasana and Bitilasana (Cat and Cow Pose), Padmasana (Lotus Pose) and kapalbhati, nadishodhan pranayama helps a lot in reducing PCOS. These streches should be performed atleast 5 days a week. Also pranayama like kapalbhati, nadi shodhana pranayama also helps in the ailment.Some of the exercises and pranayama are demonstrated in the video.
https://www.youtube.com/watch?v=3Wn86bcQVfY&t=4s
https://www.youtube.com/watch?v=8-jgGU7CvRA&t=2s
A healthy diet and good water intake along with these exercises provide additional numerous benefits. If you combine a healthy diet with a regular exercise program, you will accelerate your progress towards managing polycystic ovarian syndrome, improving fertility, and being more vital and healthy.