Polycystic Ovary Syndrome is a common health condition affecting women at child-bearing age. There are plenty of misconceptions about PCOS. Many of the misconceptions are associated with infertility. Women with PCOS indeed find it difficult to conceive, but it is not impossible. You can get pregnant even if you have PCOS.
It is likely possible to get pregnant with simple diet and lifestyle changes. You can manage your condition and the symptoms with little effort. Proper exercise will regulate the condition. There are several exercises to boost your fertility if you have Polycystic Ovary Syndrome aka Polycystic Ovarian Syndrome.
Before learning about the best exercises for PCOS, let’s understand a few things about PCOS.
What Is PCOS? How Does Exercise Improve The Condition?
PCOS is a condition seen in women during their reproductive years. It is an imbalance in the hormone level that causes irregular periods. All women have low levels of male hormones in their bodies. Excessive production of male hormones, known as androgens, can be a reason for the development of PCOS. Some symptoms of PCOS include:
- Long or irregular periods, some women may experience no periods at all
- Excessive hair growth
- Facial hairs
- Acne
- Infertility
- Weight gain
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The exact reason for the development of PCOS is still unclear. Bringing changes in the lifestyle will improve the condition. Exercise brings a lot of benefits few benefits include:
- Control body weight
- Regulate the production of hormones
- Improve metabolism
- Improve autonomic function
- Regulate insulin production
- Improve sleep pattern
- Helps to produce Endorphins
- Manage cholesterol
- Improve the mood
Exercises have lots of benefits. It is crucial to understand which type of exercise can improve your state. Doing the wrong exercises can make the condition worse. Read along to find which exercise regimen helps to boost your fertility.
5 Best Exercises To Boost Fertility If You Have PCOS
It is better to exercise 30 to 40 minutes a day three times a week to improve your reproductive symptoms related to PCOS. Keeping your body physically active is everything. These 5 exercises can help.
🔹 Low-Intensity Steady State Cardio (LISS)
This cardio exercise focuses on low to moderate-intensity aerobic activities. A few types of LISS are running, brisk walking, cycling, swimming, dancing, and other aerobic activities. LISS helps the heart to beat rapidly at 50 to 70 percent of the maximum heart rate. LISS improves heart health, blood circulation, and endurance. It is an appropriate mode of exercise for beginners.
🔹 High-Intensity Interval Training- HIIT Workouts
HIIT workouts are effective for busy women out there. If you are looking for the best exercise to get maximum results without spending hours in the gym, HIIT workouts will work for you. The name HIIT suggests works by focusing on a short but intense routine. Squats, push-ups, skipping, jumping high-knee, plank, and side plank are some HIIT workouts. It reduces stress and weight. HIIT improves stamina and bone strength.
🔹 Interval Training
Interval training is a combination of aerobic and anaerobic exercises which involves short and high-intensity workouts with intervals. You do different exercises in a single session. Tabata, HIIT, HIIT running, and weight lifting are the best options for interval training. Completing a lot of reps in a short amount of time will also be considered interval training.
🔹 Mind-body Exercise
Exercising will improve your mental health. But few types of exercises are specifically for improving your mood. Yoga, pilates, tai chi, barre, and qigong are types of mind-body exercises. This type of exercise will help to reduce stress and improve your mood. Excessive stress will have adverse effects on people with PCOS. So it is essential to keep your mind and body at zen.
🔹 Strength Training
Some strength training exercises for women include deadlifts, bench presses, push-ups, burpees, jumping jacks, and back squats. Strength training improves the strength of pelvic floor muscles and burns calories. This will keep your BMI under control. For beginners strength training may feel intense at first. You need to work out regularly to reach a level of comfort. Plus strength training has a lot of benefits.
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Conclusion
Now you have a clear understanding of PCOS fertility-boosting exercises. Aerobic training, LISS, HIIT, interval training, mind-body exercises, and strength training will improve your symptoms. Apart from following a proper exercise regime, follow a healthy diet. You need to stick to a balanced diet.
