Polycystic Ovary Syndrome (PCOS) can make it difficult to lose weight, but regular exercise combined with a healthy diet can help you achieve a healthy BMI and maintain it, even with PCOS. The best exercise for PCOS weight loss is the one that you enjoy and can do consistently for months. Here are some types of exercise that can be beneficial for women with PCOS:
Cardio/Aerobic Exercise
- Cardio exercise is great for your heart, your mood, and your insulin levels.
- A meta-analysis of 16 studies related to PCOS and exercise found that vigorous intensity aerobic exercise was the most likely to reduce body mass index (BMI) and insulin resistance in women with PCOS.
- Short cardio bursts in high-intensity interval training (HIIT) can work wonders for women with PCOS.
Strength Training
- Strength training reduces chronic pain, supports weight loss, and improves PCOS symptoms.
- Resistance training in women with PCOS was most effective for reducing Free Androgen Index (testosterone levels) than anything else.
- Strength training builds muscle by using your own body weight, resistance bands or weights.
Mind-Body Exercises
- Mind-body exercises like yoga, Pilates, and tai chi can help not only burn calories but also reduce stress levels that worsen your PCOS symptoms.
Its important to note that any form of exercise will do as long as it meets the minimum requirements set by the CDC: 150 minutes of cardiovascular activity and at least one session of strength training every week.
Its also important to consult with a medical professional before starting any exercise program, especially if you have any underlying health conditions.
