Fitness - Holistic Nerd

If you suffer from PCOS (Polycystic Ovary Syndrome) you may already know that exercise can be a great strategy for reducing your symptoms. But how exactly can exercise help you with PCOS? And what exercise should you implement into your life to get the most benefits? That’s what you’ll find out in this article where I'll give you the scientific background as well as some practical tips based on my experience. If you’re looking for a short answer to what is the best exercise for PCOS, it is quite simple. Any type of exercise can be beneficial for PCOS as long as it’s performed regularly. Studies comparing the effects of different types of exercise on PCOS found all of them to have positive impacts on reducing the symptoms with no significant differences between them. This means that there is no single magic exercise that is better than the other in relation to PCOS, however, multiple different types may benefit you in multiple different ways. And here is why. How does exercise help with PCOS? When it comes to PCOS, it’s been shown that many of the symptoms are closely linked to insulin resistance (your body’s inability to effectively process sugars causing increased insulin levels). Unfortunately, high levels of insulin in your blood can cause your ovaries to produce more androgens (male hormones) which then lead to all of the common PCOS symptoms you might experience such as acne, facial hair, hair loss, irregular or missing periods. • Improves insulin sensitivity While your diet will play a major role in reducing your insulin resistance, exercise has been proven to be another important factor. Any physical activity will naturally lower your insulin levels by uptaking more glucose from your blood into your working muscles immediately. With regular exercise, however, you’ll be able to train your body to respond to insulin more effectively which will help you with managing your PCOS symptoms in the long run. Read more: 'PCOS Insulin Resistance Explained & How To Reverse It' • Changes body composition Another way of exercise helping you with PCOS is that (unsurprisingly) it can drastically change your body composition. By losing excess body fat, you will also improve your insulin sensitivity and by gaining more muscle, you can actually increase your metabolic rate. This is especially important if you struggle with weight management problems which is another common feature of PCOS. Read more: 'PCOS Belly Fat Explained & How To Reduce It' • Regulates hormones Apart from insulin, exercise has an impact on other important hormones in your body. It reduces ghrelin (the 'hunger hormone') which can help you with PCOS-induced cravings and excessive hunger. But it also decreases the ‘stress hormones’ (cortisol, adrenalin) and releases endorphins (the mood-boosting chemicals) leading to lower stress and improved energy levels. What type of exercise is the most beneficial? As you now know, there are many reasons why you should include exercise in your life if you’re trying to reduce your PCOS symptoms naturally. But what if you’re still not sure what type of exercise? Well, because of the different characteristics of different types of exercise, you can also expect different effects and benefits from each of them. While one type of exercise might be more effective in regulating your blood sugar levels, another type of exercise might be more beneficial for stress reduction. The choice will be highly dependent on your current situation and your goals (e.g. weight loss, lower body fat %, increased muscle mass). But what is even more important is that you find a type of exercise that YOU enjoy and that you can commit to. "Find a type of exercise that YOU enjoy and that you can commit to" Personally, I believe that diversity is key. Not only because of all of the different benefits from different activities but also because mixing it up, learning new skills, and challenging myself keeps it more fun and easier to stick to. However, we are all different and what works for me doesn’t have to work for you. It’s not necessary to be the best at everything but you might want to try different things at first and then find the best fit for you. In the end, it doesn’t really matter what activity you choose as long as you can keep consistent. Here are some of the most beneficial (and my favorite) types of exercise for PCOS and their unique characteristics. Best types of exercise for PCOS: WalkingRunningStrength trainingYogaHIITSkill-based sports 1. Walking Walking is actually one of the best types of exercise you can find and it can benefit you on so many different levels. You might don’t think of walking as an ‘exercise’ at first, but you would be surprised how much difference it can make if you just include some regular walks into your daily schedule. ✓ Burns fat First of all, incorporating more walking can be a great strategy if you’re looking to lose some body fat. If you walk at a moderate pace (approx. 60-70% of your maximum heart rate) you’ll be in the heart zone that burns the most fat (the ‘fat burning zone’). There are different mechanisms that your body uses to create energy from your stores. If you increase the exercise intensity, your body will use carbohydrates (from glycogen stores in your liver and muscles) as the main source of energy but if you want to switch to using fat as a source of energy, you want to keep your activity at a low to moderate intensity and walking can be a great way to do it. ✓ Is accessible The best thing about walking is that you can so easily add it to your life and you don’t need any special equipment, lessons or gym membership for it. You can basically start at any time and anywhere. It’s up to you whether you start walking to work, lengthen your dog walks, add extra morning walks, or schedule walk trips with friends. I highly suggest you start tracking your daily steps (at least at the beginning) so you have a better idea of what your activity levels are and where you can make some improvements. It’s so easy to go all day without even realizing how little we actually moved but by tracking your daily steps (with a fitness tracker, smartwatch, or even your phone) you might become more conscious and you’ll be more likely to make relevant changes. Also setting specific goals (e.g. 10,000 steps/day) can keep you more motivated and more committed to the process. ✓ Reduces stress Apart from all the great benefits of walking on your weight and insulin levels, walking can be also an effective strategy in reducing stress. It’s no coincidence that when you feel stressed you might get told to ‘take a walk’ and come back. Walking itself is a natural stress-reliever and if you combine it with some fresh air and nature scenario, you can expect some great results. Not only does your body produce more endorphins (the mood-boosting chemicals) but it also gives you some time to think and have a break from everything else. It can be a great strategy to practice mindfulness and being present in the moment (similarly to yoga and meditation). Many therapists also prescribe walking as a part of depression and anxiety treatment because of its proven effects. ✓ Improves brain health & productivity Walking can also be a great way to increase your overall productivity. Even though I’m not a massive fan of multitasking, I like spending my (limited) time most efficiently. And so I see walking as a great opportunity to learn something new or generally catch up with life. Try going on a walk while listening to an audiobook, podcast about your favorite topic, or even recorded lecture. Not only that you won’t even realize how much you’re actually exercising, but it will also increase your learning abilities. It’s been shown in multiple studies that physical activity can boost your brain activity and improve your memory, focus, and thinking ability. So by going on those ‘educational walks’, you’ll be doing yourself (your body & brain) a huge favor. You can also use the time to make some calls to your friends or family which might make your walks even more enjoyable. Benefits of walking for PCOS: EasyCheapLow-impactWeight lossInsulin sensitivityStress managementProductivity 2. Running Running is another great exercise that you can easily implement into your life. Similarly to walking, it doesn’t require a lot of equipment and it’s very accessible to everyone. ✓ Improves health & fitness Running is one of the best ways to improve your cardiovascular health, endurance, and your overall fitness. Adding regular runs to your schedule will also help with weight loss, balancing your blood sugar levels, and reducing insulin resistance. But running might not be for everyone. Especially if you’re just starting to exercise you want to take it slowly and don’t overdo it at the beginning. You also want to learn the right technique to prevent injuries. Remember that running requires a lot of training and if that’s something you want to take more seriously, I suggest you follow a specifically designed running plan or work with a trainer. ✓ Is flexible But running can be a lot of fun whether you train in the park, stadium, or on a treadmill. You can play with different intensity levels, intervals, and distance range. I (surprisingly) actually prefer running on the treadmill where I feel I can really push myself into sprints and the higher intensity zones. But on the other hand, I enjoy longer slow-paced runs outside (especially in nature) when I need to clear my head, organize my thoughts or just reset. You’ll see that there are so many different approaches to running and you just need to keep looking for what you enjoy most. If, however, you’re just 'not a runner', don't feel bad about it as there are other great cardio workouts that can benefit you in the same way as running. It also may take some time and a couple of tries to fall in love with regular running. Once you find your preferred style, it can easily become your form of stress reliever and energy booster. I personally just love the feeling after a run (especially in the morning) and I also find to have a better quality sleep which is also important for hormone regulation. Just be mindful that running can put a lot of pressure on your joints and so if you suffer from joint pain and high-impact activities are not recommended to you, running may not be the best type of exercise for you. Benefits of running for PCOS: AccessibleCardiovascular healthWeight LossInsulin sensitivityEnergy boosterStress managementSleep quality 3. Strength training Strength training can be performed in many different ways whether it’s with your own body weight, resistance bands, weights, or other gym equipment. ✓ Builds muscle & increases metabolic rate Regardless of the form you choose, strength exercise is the most effective in building lean muscle mass and increasing your metabolic rate. Because muscle tissue requires more energy to function (compared to fat tissue), it means that the more muscle you have the more energy you’ll be burning on a daily basis. In the long run, it also means that you’ll be able to lose more fat due to the increased energy expenditure but more importantly that you’ll be able to maintain a healthy weight. Having a healthy weight has been shown to be associated with decreased symptoms of PCOS and increased fertility. If you incorporate strength training into your life, you can expect some very positive effects on your metabolic and hormonal health. If you’re a bit worried that with strength training you might get too ‘bulky’ then I’m here to tell you that that’s definitely not the case. It actually takes a lot of effort (specific diet plans and training programs) and time (sometimes years) to put on that much muscle to look like a bodybuilder. With regular resistance exercise, you’re more likely to just tone your body and shift your body compositions (which will be also due to the additional fat loss) however, the effects will differ between individuals and their specific goals. ✓ Is adaptable If you’re a beginner, I highly suggest you work with a PT at the start so they can show you some effective exercises and their proper technique. This can be very helpful before you become familiar with it and continue working out on your own. But even going to the gym might not be for everyone. It can seem a bit intimidating at first but some people (me included) just really like the atmosphere and environment there. Taking some strength-focused classes in the gym can also help you to familiarize yourself with the techniques and environment. But don’t feel like that the only way to do strength training is to join the gym. There are so many other ways to do that which are just as effective. Since lockdown 2020 there’s been such a big increase in home-based exercise programs online and there are so many great options that you can choose from. If you’re short on time or you just don’t enjoy going to the gym, you can easily start working out at home (I started like that too). Usually, you will only need a little bit of space around you and almost no or only a minimum of equipment (yoga mat, dumbbells). The advantage of home workouts is that you can fit them within your schedule whenever you can. And that’s actually very important because when it comes to strength training, consistency is key. Read more: 'When Is The Best Time To Exercise For PCOS & Why?' You can browse different youtube videos and try something new every time (to keep it more fun) or you can choose to follow an already designed workout plan which can be very helpful (especially at the beginning) as it tells you exactly what to do and when. The options are almost limitless and the benefits of strength training are undeniable. Benefits of strength training for PCOS: Weight lossMetabolismInsulin sensitivityBody compositionDiversityHormonal balance 4. Yoga Yoga is one of the many ‘mind-body’ types of exercises you can do but Pilates, Thai-chi, or stretching are also great. This type of exercise usually has the highest restorative effects and can benefit you in many different ways. ✓ Reduces stress You might first think of yoga as some very slow relaxing activity (which can be true) but you can actually build a lot of strength with yoga and burn a lot of calories, too. There are so many different types of yoga you can choose from (power yoga, vinyasa, ashtanga, hatha) and they are all focused on slightly different things (strength, flexibility, mindfulness, relaxation). But what they all have in common is the mind-body connection and incorporating breathing techniques into the practice. This has a massive effect on your nervous system (helping you to relax) and if practiced regularly, it can also help you to better cope with stress in your everyday life. ✓ Balances hormones Effective stress-management techniques are crucial for women with PCOS as they are more likely to suffer from chronic stress leading to other hormone imbalances. Specific yoga poses and breathwork can stimulate your parasympathetic system (the 'rest and digest' system) which will significantly reduce your stress levels. But yoga has an impact on your whole endocrine (hormonal) system which can help you to balance any hormonal abnormalities (such as in PCOS). In fact, one study has even shown that yoga can significantly decrease testosterone levels in women with PCOS and other studies have found great improvements in blood sugar levels and insulin in diabetic patients after consistent yoga practice. There is even a special type of yoga called 'hormonal yoga' targeting specific endocrine glands in order to bring up the most hormone balancing effects. ✓ Is adaptable Starting with yoga might not be easy for everyone (especially if you’ve never done that before) as some poses can be a bit challenging at the beginning. But as you’ll find out soon, yoga can be practiced in any fitness level and any age group. You can also choose from many different forms of yoga practice such as online classes, home-based programs, or joining a yoga studio in your local area. They all have their advantages and disadvantages and it’s up to you to find the best fit for you. I now practice yoga mostly at home but when I started I would go to yoga classes regularly (trying different styles) and I found it to be very beneficial not only because of the unique atmosphere there but also because of the interaction with yoga teachers which are very knowledgeable in their area and very keen to help you with everything. ✓ Improves flexibility, mobility & balance Another reason to start with yoga is that it can enormously improve your flexibility, mobility, and balance which is important for your normal everyday life functioning but also for other exercise activities you may choose to do. Once you start progressing, you will also find that there are so many amazing skills you can learn (handstands, headstands, splits, backbands) which will keep your practice fun and more enjoyable long-term. Read more: 'Is Yoga Good For PCOS & Why?' Benefits of yoga for PCOS: Restorative effectsStress reductionHormonal balanceDiversityAccessibilityFlexibility, mobility, balance 5. HIIT HIIT workout means high-intensity interval training and it’s been specifically designed to basically get the most benefits out of your training in a short period of time. ✓ Is time efficient It is a very intense type of cardio workout which is, however, extremely time-efficient. HIIT workouts are usually a maximum of 30 minutes long (but usually about 15 mins) and during this time you perform an exercise in your maximal capacity for a short period of time (approx. 20 seconds) followed by a rest period (approx. 45 seconds) which you then repeat over and over again. ✓ Burns fat & increases metabolism The way it works is that by switching between those high-intensity and low-intensity intervals, your body will have to work more efficiently to keep up (requiring more energy). This means that you’ll be able to burn more calories during the workout, your body will switch to the 'fat-burning' mechanism and this effect will last even after you finish exercising (up to 24h). For this reason, HIIT workouts have been suggested to be one of the most effective ways to lose weight, increase metabolic rate, and therefore to maintain a healthy weight long-term. As you may know, women with PCOS usually struggle with weight gain and the inability to lose fat due to their ineffective metabolism (many of them actually develop metabolic syndrome) and so adding some regular HIIT workouts can be a great strategy to improve this PCOS symptom. However, keep in mind that this type of exercise is based on pushing yourself to your absolute limits (which puts a lot of stress on your body) and so you only want to include HIIT sessions max. 2-3x/week giving your body enough time to properly recover in between in order to gain the most benefits. ✓ Improves health & preserves muscle mass Apart from weight loss, many studies have also shown that HIIT is largely beneficial for your cardiovascular health, strength, and endurance and other studies also found HIIT to be effective for blood glucose levels regulation with the potential to prevent type 2 diabetes in pre-diabetic patients (such as women with PCOS). Compared to other cardio types of exercise (low to moderate intensity), there seem to be greater benefits for muscle preservation during weight loss and the ability to actually increase muscle mass. That’s why HIIT workouts have become so popular in recent years and why you want to consider it, too. ✓ Is flexible The beauty of HIIT workouts lies in the fact that you can choose any exercise you like (burpees, jumping jacks, sprints, cycling, kettlebells) and perform it in a structured time slot. For example, you might choose to do a 15 minute HIIT workout in the form of sprints: 30 seconds running (to your max speed) and 1 minute rest (or slow walking) and repeat this cycle 10 times. But there’s also a bunch of HIIT workouts online usually consisting of multiple different exercises so you don’t get bored of the same repetition. It’s also a good idea to try some group HIIT workouts, gym classes, or training with another person (or PT) as you might find it easier to really give it your maximum when accompanied by other people or with some guidance. Read more: 'Is HIIT Good Or Bad For PCOS & Why?' Benefits of HIIT for PCOS: Fat lossMetabolismCardiovascular healthTime efficiencyStrengthBlood glucose regulation 6. Skill-based Sports One of the most important factors of any type of exercise is that you’ll be able to enjoy it. If going to the gym or running feels like punishment to you, there’s a big chance that you won’t be able to stay consistent and gain all of the benefits of an active lifestyle. But don’t worry! Luckily, there are almost limitless options of sports activities that are more based on skills, and by learning them, you’ll be able to have a lot of fun and massively improve your fitness at the same time. Whether it’s playing tennis, badminton, basketball, soccer, cycling, swimming, or even dancing, all of those activities are a great option if you’re looking for some effective exercise to reduce PCOS symptoms. ✓ Are enjoyable The reason why skill-based sports activities are so effective is that you’ll be mainly focusing on the logistics of the sport (e.g. following the ball, trying to score, or remembering choreography) that you won’t even realize how much exercise you’re actually doing. Trust me, when I go play tennis with my mum (around 1h long) it always feels extremely short and (if you’re competitive like me) super fun so I wouldn’t even consider it ‘workout’. But when I check my fitbit after we finish, I’m always so surprised how much energy I actually expended and how high my heart rate managed to get. The same is true with almost any other sport you’ll do. ✓ Improve mental health Dancing is another great example of how to spend exercise in the most enjoyable way. You can attend different dancing classes, dance with a partner, or try learning new choreographies online. I use dancing as my ultimate mood booster and I think it’s one of the easiest types of cardio out there! Studies found dancing to be highly beneficial for your mental health, boosting your cognitive function, decreasing stress, and improving memory. If your goal is to lose weight, you can actually get the same results from dancing as from jogging for the same amount of time. There are so many great different dance styles you can try and recently ‘dance workouts’ have also become really popular on youtube so you can choose from plenty of different versions and popular songs. ✓ Are diverse If you have a bike, try to use it for some everyday activities such as going to work, visiting friends or family, cycling to your appointments, or plan specific bike trips for the weekend. If you have a goal in mind (such as the final destination) it’s much easier to get some more exercise in as you just think about it as your transport. Look around for what is available to you and be creative. Read more: 'Is Cycling Good For PCOS & Why?' If you live by the ocean or if you have a swimming pool (or your local leisure center) then use the opportunity and incorporate some swimming into your lifestyle. You can also try some team sports like soccer, ultimate frisbee, basketball, volleyball, or hockey and you might find that having a whole team is super helpful to keep you going. Keep looking and you’ll be able to find the best exercise for you. I personally love trying new sports and my week is always a combination of multiple different activities (some are more cardio, some skill-based, and others more restorative). That’s why I think I still enjoy an active lifestyle and exercise on a regular basis, it’s always different and always fun. Currently, I am quite obsessed with jump rope which I picked up during the first lockdown in 2020 and I absolutely fell in love with it. It takes a lot of skills to learn (tricks and jumps) but once you find the right music playlist you’ll just have so much fun! Read more: 'Jump Rope: Is Skipping Good For PCOS?' Benefits of skill-based sports for PCOS: FunLess effortWeight lossCognitive functionStress managementMental health Can PCOS be cured by exercise? PCOS cannot be completely cured by exercise alone as it's a long-life condition. However, exercise in combination with other lifestyle modifications (diet, sleep, stress management) can significantly reduce most PCOS symptoms and allow women with this condition to live a healthy life. Can exercise make PCOS worse? High levels of intense exercise can make PCOS worse as overexercising may contribute to further hormone imbalances and aggravated PCOS symptoms. 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