The Best At-Home Exercises for Women with PCOS
If you suffer with PCOS there are several ways to help manage symptoms, from making changes to your diet and adding in supplements to reducing stress.
One of the most effective things you can do to help with polycystic ovaries is to keep fit and active; getting regular exercise boosts insulin sensitivity, regulates hormones and periods, helps with weight loss and can even help you sleep better. If you don’t have time to visit the gym, or you’re not interested in attending local exercise classes, there are plenty of ways to boost fitness levels in the comfort of your own home.
Skipping is one of the easiest, and most fun, ways to exercise if you’re trying to manage PCOS symptoms. As well as getting your heart pumping, it also helps to tone muscles and is a great way to tackle weight loss.
With minimal equipment and no skills to learn, it’s a great option for anyone who might be limited on time. If you’ve got a garden with adequate space, grab a skipping rope and head outside, or alternatively, opt for ‘faux skipping’, which simply involves mimicking the arm actions and jumping lightly in time.
Polycystic ovary syndrome doesn’t just affect physical health - it also leaves many women feeling anxious and depressed, and can send those stress levels soaring.
Yoga is a great option to add to your daily self care-routine if you’re looking to add a little calm to your life while you exercise. Choosing the right poses can help with a variety of issues, from keeping cortisol levels under control to toning internal organs and strengthening your core.
Strength training is one of the best forms of exercise to help with balancing hormones and boosting fertility, and squats are a great example of this. Using your own bodyweight means you don’t need any specific equipment, and these easy moves can be completed in five-minute blocks, which means they’re perfect to add into busy daily routines.
Low-impact cardio exercises are great for PCOS sufferers for three reasons; they reduce insulin resistance, help manage weight loss and can even boost fertility levels. Walking is one of the best examples of cardio, so a good idea is to leave the car at home whenever possible and get that heart rate pumping!
Back indoors, adding simple moves such as low-impact jumping jacks, skaters and standing crunches to your exercise routine will tick off your cardio for the day. You could even consider using the bottom stair on your staircase to perform some simple step-up exercises.
If you’re new to the world of fitness and exercise, trying to build your own routine can be daunting - especially if you’re trying to tackle specific PCOS symptoms.
YouTube is full of great exercise routines designed for women with polycystic ovaries in mind, and they’re easy to follow at your own pace - often designed for beginners, they won’t push you too hard and will give you a gentle but thorough workout.