Welcome to our comprehensive guide on Exercise and Polycystic Ovary Syndrome (PCOS), a prevalent endocrine condition which data from The World Health Organization (WHO) suggests affects approximately 116 million women (3.4%) globally. This blog aims to shed light on the significant role of physical activity in managing PCOS symptoms and improving quality of life. We'll delve into the physiological impact of PCOS and how regular physical activity can enhance insulin sensitivity, aid in weight management, and promote menstrual regularity.

We'll also provide targeted exercise recommendations for women with PCOS, emphasising the importance of a personalised approach considering each individual's physical capacity and health conditions.

Read on as we explore the latest scientific research supporting the benefits of exercise in the management of PCOS. This blog is your go-to resource for understanding the power of exercise in combating PCOS. Let's embark on this journey towards a healthier lifestyle together!

Click here to discover how MyOva's award winning range of myo-inositol PCOS supplements can help you.

Understanding Polycystic Ovary Syndrome and the Role of Exercise

Polycystic Ovary Syndrome (PCOS) is a multifaceted disorder that impacts various aspects of a woman's health, from her reproductive system to her metabolic functions. Understanding PCOS and its implications is the first step towards managing it effectively.

Exercise plays a crucial role in managing PCOS. Regular physical activity can help mitigate the symptoms of this syndrome, improve insulin resistance, and enhance the overall quality of life. In the following sections, we will delve deeper into the nature of PCOS and the significant role of exercise in managing this health condition.

Defining Polycystic Ovary Syndrome

Polycystic Ovary Syndrome, or PCOS, is a multifaceted endocrine condition affecting women of reproductive age, with a prevalence between 6.1% to about 20%. It brings with it a complex set of symptoms that can span from reproductive disruptions to metabolic and psychological complications. One of the most prevailing characteristics of PCOS is the small cysts that form on the ovaries due to irregular ovulation, often leading to metabolic dysfunction and disruption in the reproductive axis.

The condition involves the increase of insulin levels and androgens, male hormones that are also found in women. This overproduction eventually leads to excess weight, irregular menstrual cycles, issues with fertility, and higher risk of developing other health conditions such as heart disease and diabetes. It's worth noting that PCOS is the primary cause for anovulatory infertility, accounting for approximately 80% of cases.

PCOS is a challenging health condition to manage as it affects women in varied physical and emotional ways. It manifests through a broad spectrum—ranging from acne and excessive hair growth to obesity, mental health problems, and difficulties conceiving. However, the precise cause of PCOS remains unknown.

Some women might have higher levels of insulin resistance compared to those without PCOS, which significantly influences the body's ability to use blood sugar for energy. Physical inactivity and increased body weight have been linked as potential contributing factors to insulin resistance, although not all PCOS sufferers are overweight. This complex interplay of factors results in the clinical symptoms, severity, and quality of life associated with the syndrome.

It's also worth noting that early diagnosis, treatment, and weight management can greatly reduce the risk of related long-term consequences including type 2 diabetes and heart disease. With its significant impact on women's health and wellbeing, the importance of understanding and managing PCOS cannot be overstated.

The Impact of Exercise on Polycystic Ovary Syndrome

Delving into the core topic, the impact of exercise on polycystic ovary syndrome, it is important to unravel the multifaceted benefits it brings to sufferers. Scientific research robustly supports the incorporation of regular exercise to effectively manage this health condition. 

So what are the main ways exercise can help with PCOS?

1. It can help to improve insulin sensitivity

Research^1 suggests that 65-70% of people with PCOS have insulin resistance.   According to studies^2 a combination of resistance and aerobic exercise significantly improves insulin resistance in women suffering from PCOS reducing the risk type 2 diabetes, making it an important tool for helping people with PCOS manage symptoms.

2. It could help to improve ovulation

More research is needed in this area, however, one study^3 which attempted to explore the effects of exercise on people with PCOS found that participants experienced improved ovulation following a period of 12-24 weeks of regular physical activity. And the best bit? There appeared no connection between the type of exercise, duration, or frequency and the improvements.

3. It’s a mood-booster

Movement triggers the release of endorphins in the body – commonly known as feel-good hormones. They help to boost feelings of pleasure and happiness, and relieve feelings of stress and anxiety. PCOS is associated^4 with an increased risk of depression and anxiety, therefore exercise is as important a tool for mental health as it is for physical health. There's overwhelming evidence suggesting considerable improvements in psychological wellbeing in women managing PCOS with a tailored treatment plan that incorporates regular exercise.

4. It can improve sleep quality

Sleep disturbances, such as insomnia and sleep apnea, are common in people with PCOS^5, but exercise is one way to increase your chances of getting a good quality kip.

Don’t exercise too close to bedtime though, this can have the opposite effect.

5. It can reduce your risk of developing serious illnesses

According to the NHS, people who exercise regularly have up to a 35% lower risk of developing heart disease and stroke, up to a 20% lower risk of developing breast cancer, and up to an 83% lower risk of osteoarthritis. 

Strictly tied to insulin resistance, PCOS patients also often experience increased cardiovascular disease risk factors. However, research^6 asserts the powerful role of physical activity in mitigating these risks. Experts trace back this positive impact mainly to enhanced insulin sensitivity that exercise promotes. 

As per guidelines, adhering to at least 150 minutes of physical activity per week fires the starting gun for taming this health condition. Though, studies propose that the optimal balance of exercise may vary owing to the individualised nature of this syndrome, underlining the need for personalised exercise interventions.

Nonetheless, it's clear that exercise can be a powerful weapon against the life-altering effects of PCOS on the body and mind. Incorporating it into daily life may pave the path towards reign control over this disruptive syndrome.

The Physiological Impact of PCOS and Exercise

The physiological impact of Polycystic Ovary Syndrome (PCOS) and exercise is a topic of great interest and importance. This section will delve into the intricate relationship between these two elements, shedding light on how exercise can be a powerful tool in managing and mitigating the effects of PCOS.

Understanding the physiological impact of PCOS and exercise is crucial in formulating effective strategies for managing this complex condition. It's not just about weight loss or maintaining a certain heart rate, but about improving insulin sensitivity, achieving menstrual regularity, and enhancing overall well-being. 

The Role of Fitness in Battling PCOS Effects

The benefits of the right fitness regimen in battling PCOS extend far beyond the realm of mere weight loss. Exercise improves the body's insulin sensitivity, often compromised in those with PCOS, contributing to optimal body weight and menstrual regularity. A consistent routine that involves regular physical activity, like an aerobics class, further aids in managing the symptoms associated with PCOS and producing observable improvements in overall well-being.

Besides the physical, the psychological benefits of a well-structured fitness plan are immense. Regular exercise brings about a sense of control, positively infusing one's outlook towards their ongoing battle with PCOS. A well-rounded plan also creates a newfound sense of enthusiasm and motivation, often accompanied by elevated levels of energy and an improved body image.

Monitoring physiological parameters like maximum heart and weight can prove beneficial in shaping the course of your fitness journey. The goal remains to reach a stage where exercise becomes an enjoyable part of your daily lifestyle, going beyond the mere function of maintaining heart rate and weight. Through the adoption of a personalised exercise routine, the harmful effects of PCOS become manageable, creating space for empowerment and holistic health restoration.

In the context of PCOS, fitness is not just about getting active; it's about reclaiming health, regaining control, and carving a path towards a more empowered state of being. But remember, the key is consistency, one day at a time, one exercise at a time, leading you towards a healthier you.

Best Exercises for Polycystic Ovarian Syndrome

When it comes to managing Polycystic Ovarian Syndrome (PCOS), exercise plays a pivotal role. The right workout routine can help alleviate symptoms, promote weight management, and improve overall health. However, not all exercises are created equal. Some are more beneficial for women with PCOS, targeting specific symptoms and promoting overall well-being.

In this section, we will delve into the best exercises for Polycystic Ovarian Syndrome. These exercises are designed to address the unique challenges faced by women with PCOS, including hormonal imbalance, insulin resistance, and excess weight. By incorporating these exercises into your daily routine, you can take a proactive approach to managing your PCOS symptoms and promoting a healthier lifestyle.

Targeted Exercises Beneficial for Women with PCOS

Aerobic Exercises: Consider activities like brisk walking, swimming, cycling, or running. They improve insulin resistance significantly, which is crucial for managing PCOS. Weight loss associated with aerobic activity further benefits the condition. When calculating your maximum heart rate for moderate exercises, subtract your age from 220.

Strength Training: Resistance training exercises offer a range of benefits in managing PCOS. Including exercises like squats, lunges, deadlifts, and resistance band exercises into your routine can boost weight management and reduce insulin resistance. They promote muscle mass build-up, which aids in energy expenditure and mitigating PCOS symptoms.

High-intensity Interval Training: Also shortened as HIIT, such training includes bursts of intense exercise followed by rest periods. Exercises in a HIIT workout often include burpees, tuck jumps, and mountain climbers. HIIT can be more enjoyable and sustainable due to its dynamic nature. It also contributes to modest weight loss, alleviating PCOS symptoms.

Low Impact Exercise: When it comes to exercise, low impact means avoiding pressure on the joints. That means no jumping or harsh landing, but instead doing fluid movements that are gentler on the body. Typically, this type of exercise might also be lower intensity as you won’t be jumping, running or springing around. But it doesn’t have to mean that your heart rate doesn’t rise – in fact, some of the best forms of low-impact exercise are cycling and swimming.

Is low-impact Exercise Less Effective?

If you’re used to squat-jumping until your heart rate reaches 200bpm, you might think that low-impact exercise sounds pointless. That’s not true – there are lots of benefits to the training style. 

Low impact activity has been shown in studies^7 to reduce blood sugar levels, particularly when done after eating as well as reduce cortisol levels^8.

While we often think of banging a boxing bag as a good way to beat stress and improve metabolism, too much high-intensity activity is actually shown to do the opposite: a small study^9 from Cell Metabolism found that doing more than 90 minutes of HIIT training a week had negative effects on metabolic health and glucose control. So, while vigorous activity has been shown to be useful for people with PCOS^10, it’s worth keeping in mind that too much high-impact exercise isn’t necessarily the best way to support your health.

Another small study^11 found that low impact steady state (LISS) exercise leads to significant improvements in cardiovascular fitness and muscular power. LISS was even shown to have just as many health benefits as HIIT, but participants found LISS workouts more enjoyable – an underrated but important factor to consider when planning your workout routine.

In people with PCOS, lifestyle interventions including changes to exercise and diet are recommended as the best way to manage symptoms. Introducing any form of movement will be useful for those who currently don’t exercise, and a long, brisk walk can feel much more manageable than a 5k run.

Best low-impact exercises for people with PCOS

Walking is probably the easiest way to increase your low-impact activity. Packed with benefits and accessible to everyone, a good place to start would be aiming for 7k steps a day (the 10k target is a marketing tool, and research^12 shows that benefits plateau after around 7,500 steps a day). If you still want to get your heart pumping and muscles aching without the impact, try swimming.

Alternatively, keep it light and gentle with yoga (some types of yoga won’t be appropriate if you are avoiding impact due to an injury, so make sure you check with a trainer before jumping into a class). Flexibility exercises come packed with benefits for your mental health. Yoga can help manage stress, anxiety, and depression. Commonly experienced by women with PCOS, these conditions negatively affect overall wellbeing. Therefore, integrate yoga and Pilates into your exercise plan to boost your mental wellbeing while working on your physical health.

Implementing These Exercises Into Your Daily Routine

Implementing an exercise routine tailor-made for managing Polycystic Ovarian Syndrome (PCOS) doesn't have to be a daunting task. We understand the rigors of maintaining a regular workout schedule, especially when you're striving to manage a condition like PCOS. However, incorporating these targeted exercises for Polycystic Ovarian Syndrome into your daily routine can significantly increase your chances of leading a healthier lifestyle and managing weight effectively.

Start by mapping out your fitness plan. A well-charted exercise routine ensures that your workout sessions play a dual role: managing your PCOS symptoms and inculcating weight management habits. Keep in mind that you'd want your exercise routine to include both aerobic activity and strength-training exercises.

You could kick-off with moderate cardio activities. Aim for 30 minutes a day, five days a week to this. Considering it takes time for the body to adapt, the first week should see you getting used to the rhythm and intensity of your workout. Remember, the idea is to gradually increase the intensity as you build your endurance.

Incorporate strength-training exercises into your weekly regimen. Two days a week dedicated to such exercises can do wonders for maintaining a healthy weight. These exercises focus on all the major muscle groups and can significantly contribute to managing excess weight, a common concern for women with PCOS.

Working with a personal trainer can be of great help if you're new to this. A trainer provides guidance on implementing the exercises correctly and maintaining the right posture. This not only maximises the workout benefits but also minimises the risk of injuries. Furthermore, a trainer can fine-tune your exercise prescription based on your progress for optimal results.

Most importantly, listen to your body. Strive for progress, not perfection. Slight discomfort while exercising is alright, but never ignore pain. Such small yet consistent changes will steer you towards a healthier lifestyle and ease the symptoms associated with PCOS. By drawing from these suggestions and integrating them into everyday life, you should be well on your way to effectively manage PCOS.

Five Minute Exercises to Help Alleviate the Symptoms of PCOS

As we've discovered, regular exercise can be a huge benefit to an individual’s mental and physical health, and it is recommended that a person should get around thirty minutes of exercise a day or a minimum of an hour a day, three days a week.

Regular exercise helps alleviate the symptoms of Polycystic Ovary Syndrome like weight gain, anxiety and depression. Exercises like swimming and Zumba are considered great activities to help with the symptoms of PCOS and are fun too, but not everyone has a spare hour of the day to spend in the gym, go running,  head down to the local leisure centre or the money to hire a personal trainer. Ultimately some exercise is better than none at all, thus here are some five minute or less exercises you can do at work, at home or in the park that can be of some benefit to you:

The Boxer: Our first recommended move is influenced by boxing and will certainly make you feel like you’re fighting back at PCOS. All you have to do is punch the air while turning your body to the right, then alternate and punch to the left. Make sure you’re moving with your body and your feet are bout hip-width apart. Begin to move your feet in the opposite direction and kick out slightly. You should carry this on for a minute, so you’ll start to feel the burn in your arms and your core!

Reverse Lunge: Unfortunately, PCOS makes you feel like you’re not in control of your body as the syndrome has so many symptoms that start to impact your daily life and make you change the way you live. Exercise is a great way to battle these symptoms and put you back in control of your body.

A reverse lunge is a great way to get the heart pumping and your body moving. The exercise targets the muscles in your legs, like your thighs and your calves and also works the glutes too! All you have to do is step back with your left leg and keep your body upright. You can either keep your arms in front, slightly bent at the elbow, or place them on your hips. Lower your body down until your right leg in front becomes parallel with the floor. Stand back up in a controlled movement, switch legs and repeat on the other side.

Russian Twist: Exercise can help rebalance hormones, and it’s best you try to work out as many muscles as possible in a short workout. The Russian twist addresses your abs and core muscles and can be done with your legs crossed up in the air or firmly on the ground. Simply sit on the floor and put your hands together in a fist. Sit upright and twist your body from left to right using your core muscles. Make sure your hands go down to the side of your body after every twist to maximise the impact of the exercise. Remember to breathe and twist to either side equally.Strengthening your core is also a great way to get ready for pregnancy too. Remember to warm up and cool down after exercises and make sure to stretch out the muscles that you’ve been working.

Exercise and PCOS: Reducing BMI and Managing Weight

In the battle against Polycystic Ovary Syndrome (PCOS), we've now seen that exercise emerges as a potent weapon. It's not just about shedding pounds; it's about transforming lives. The relationship between exercise and PCOS, particularly in reducing Body Mass Index (BMI) and managing weight, is a critical aspect of this complex hormonal disorder's management.

Exercise, when incorporated into other lifestyle changes, can lead to significant improvements in the health and function of skeletal muscle, which in turn aids in weight management. As we've discussed, the available evidence suggests that a combination of moderate-to-vigorous aerobic activity per week, spread throughout the week, can lead to modest weight loss in individuals with PCOS. This section will delve deeper into the importance of reducing BMI in PCOS and how exercise aids in weight management.

The Importance of Reducing BMI in PCOS

Weight plays a critical role in managing PCOS symptoms and reducing BMI through lifestyle interventions has proven to be successful. The 2023 International Evidence-based Guideline for the Assessment and Management of PCOS advocates^13 a BMI reduction of 5–10% for women diagnosed with the condition, outlining the efficacy of aerobic exercise for initiating modest weight loss.

In the context of PCOS, a lower BMI contributes significantly to the amelioration of insulin resistance—often a co-symptom of PCOS that could potentially culminate in type 2 diabetes. Several studies have observed substantial improvements in insulin sensitivity among PCOS-diagnosed women participating in regular exercise, strengthening the claim for physical activity as a pivotal component of PCOS management.

The correlation between exercise and an improved cardiovascular profile in women with PCOS further underlines the necessity of reducing BMI. Regular workouts, especially those targeting aerobic endurance, have been linked to healthier cholesterol levels, lower blood pressure, and reduced risk of heart disease. Undoubtedly, reducing BMI through exercise offers tangible benefits for women with PCOS.

While weight loss in PCOS patients is often challenging, implementing regular physical activity into a daily routine introduces promising prospects for fruitful weight management—an undeniable component of this disorder's mitigation. Efficient weight recoil, when achieved through regular workouts, aids in hormonal balance and routine ovulation, bringing relief to many symptoms associated with PCOS.

How Exercise Helps in Weight Management

Weight management in Polycystic Ovary Syndrome (PCOS) is a complex issue. It's not just about reducing body mass index (BMI) or shedding excess pounds. For people living with this condition, exercise plays a crucial role in managing weight and mitigating PCOS symptoms.

Exercise has a direct impact on skeletal muscle, improving its health and function. This leads to improved metabolism and energy usage, which can assist in weight management as better functioning muscles require more energy, leading to a higher calorie burn rate.

The evidence available suggests that moderate-to-vigorous aerobic activity per week can lead to modest weight loss in individuals with PCOS. However, intensity is key in this respect. Activities such as jogging or cycling which work the muscles at a vigorous level are especially beneficial.

But it's not just the intensity of the exercise that matters; the type and duration are equally crucial. To optimally aid in weight management, exercise should be a lifestyle intervention, by which we mean making regular physical activity a part of the daily routine.

The suggested guideline for effective weight loss is roughly 60 minutes of moderate-to-vigorous activity per week. The activity should be spread throughout the week rather than concentrated in a single session.

Research findings also indicate that for those who find it challenging to meet this exercise volume, combining this activity with dietary changes such as reducing energy intake can result in greater weight loss. This dual approach is often more achievable and effective than relying on diet or exercise alone.

Final Thoughts on Exercise and Polycystic Ovary Syndrome

In conclusion, the role of exercise in managing Polycystic Ovary Syndrome (PCOS) cannot be overstated. Regular physical activity, tailored to the individual's capacity, can significantly improve insulin sensitivity, aid in weight management, and enhance overall quality of life.

It's crucial to remember that every woman's journey with PCOS is unique, and what works for one may not work for another. Therefore, it's essential to approach exercise as a personalised, progressive plan, taking into account factors such as physical capacity, personal motivators, and potential barriers.

This approach ensures that the exercise regimen is not only effective but also sustainable in the long run. Finally, while the journey may seem daunting, remember that every step taken towards a healthier lifestyle is a victory in itself.

With consistency, determination, and the right guidance, managing PCOS through exercise is not just possible, but achievable.

References:

1.Marshall JC, Dunaif A. Should all women with PCOS be treated for insulin resistance? Fertil Steril. 2012 Jan;97(1):18-22. doi: 10.1016/j.fertnstert.2011.11.036. PMID: 22192137; PMCID: PMC3277302.

 2. Bird SR, Hawley JA. Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport Exerc Med. 2017 Mar 1;2(1):e000143. doi: 10.1136/bmjsem-2016-000143. PMID: 28879026; PMCID: PMC5569266.

3. Cheryce L. Harrison, Catherine B. Lombard, Lisa J. Moran, Helena J. Teede, Exercise therapy in polycystic ovary syndrome: a systematic review, Human Reproduction Update, Volume 17, Issue 2, March-April 2011, Pages 171–183

4. Brutocao C, Zaiem F, Alsawas M, Morrow AS, Murad MH, Javed A. Psychiatric disorders in women with polycystic ovary syndrome: a systematic review and meta-analysis. Endocrine. 2018 Nov;62(2):318-325. doi: 10.1007/s12020-018-1692-3. Epub 2018 Jul 31. PMID: 30066285.

5. Fernandez RC, Moore VM, Van Ryswyk EM, Varcoe TJ, Rodgers RJ, March WA, Moran LJ, Avery JC, McEvoy RD, Davies MJ. Sleep disturbances in women with polycystic ovary syndrome: prevalence, pathophysiology, impact and management strategies. Nat Sci Sleep. 2018;10:45-64
https://doi.org/10.2147/NSS.S127475

6. Jurczewska J, Ostrowska J, Chełchowska M, Panczyk M, Rudnicka E, Kucharski M, Smolarczyk R, Szostak-Węgierek D. Physical Activity, Rather Than Diet, Is Linked to Lower Insulin Resistance in PCOS Women-A Case-Control Study. Nutrients. 2023 Apr 27;15(9):2111. doi: 10.3390/nu15092111. PMID: 37432289; PMCID: PMC10180891.

7. Chastin, S.F.M., Egerton, T., Leask, C. and Stamatakis, E. (2015), Meta-analysis of the relationship between breaks in sedentary behavior and cardiometabolic health. Obesity, 23: 1800-1810. https://doi.org/10.1002/oby.21180

8. Tolahunase M, Sagar R, Dada R. Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals: A Prospective, Open-Label Single-Arm Exploratory Study. Oxid Med Cell Longev. 2017;2017:7928981. doi: 10.1155/2017/7928981. Epub 2017 Jan 16. Erratum in: Oxid Med Cell Longev. 2017;2017:2784153. PMID: 28191278; PMCID: PMC5278216.

9. Mikael Flockhart, Lina C. Nilsson, Senna Tais, Björn Ekblom, William Apró, Filip J. Larsen, Excessive exercise training causes mitochondrial functional impairment and decreases glucose tolerance in healthy volunteers, Cell Metabolism,Volume 33, Issue 5, 2021, Pages 957-970.e6, ISSN 1550-4131,
https://doi.org/10.1016/j.cmet.2021.02.017.
(https://www.sciencedirect.com/science/article/pii/S1550413121001029)

10. Eleni A. Greenwood, Martha W. Noel, Chia-Ning Kao, Kanade Shinkai, Lauri A. Pasch, Marcelle I. Cedars, Heather G. Huddleston, Vigorous exercise is associated with superior metabolic profiles in polycystic ovary syndrome independent of total exercise expenditure, Fertility and Sterility, Volume 105, Issue 2, 2016, Pages 486-493, ISSN 0015-0282, https://doi.org/10.1016/j.fertnstert.2015.10.020.
(https://www.sciencedirect.com/science/article/pii/S0015028215020312)

11. Foster C, Farland CV, Guidotti F, Harbin M, Roberts B, Schuette J, Tuuri A, Doberstein ST, Porcari JP. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. J Sports Sci Med. 2015 Nov 24;14(4):747-55. PMID: 26664271; PMCID: PMC4657417.

12. Lee I, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019;179(8):1105–1112. doi:10.1001/jamainternmed.2019.0899

13. Helena J Teede, Chau Thien Tay, Joop J E Laven, Anuja Dokras, Lisa J Moran, Terhi T Piltonen, Michael F Costello, Jacky Boivin, Leanne M Redman, Jacqueline A Boyle, Robert J Norman, Aya Mousa, Anju E Joham, the International PCOS Network , Recommendations from the 2023 international evidence-based guideline for the assessment and management of polycystic ovary syndrome, European Journal of Endocrinology, Volume 189, Issue 2, August 2023, Pages G43–G64,