Exercise for PCOS

Overview
Exercise can help everyone stay healthy and feel their best. For women with polycystic ovary syndrome (PCOS), eating a nutritious diet and staying physically active are two of the most important ways you can control your blood sugar, keep weight and cholesterol in check, and prevent serious complications such as diabetes and heart disease from developing or growing worse.

It can be difficult for women with PCOS to lose weight. Even if you do not lose any weight, exercise is still highly beneficial.

Regular exercise does not necessarily mean going to the gym or playing sports. Nearly any physical activity that gets you up and moving can provide significant benefits to those with PCOS.

What does it involve?
Always check with your doctor before beginning a new exercise regimen. If you have physical challenges, consider consulting with a physical therapist to develop a customized exercise plan. There are exercises and physical activities appropriate for any level of ability.

It is important to choose a type of physical activity you will enjoy and can regularly do. If you enjoy playing a sport, hiking, or exercising at a gym, make sure to do these activities at least twice a week. Consider joining a dance class, spin class, or yoga class to keep you motivated and incorporate social aspects. Aerobic exercise can take many forms. Walking on a treadmill, riding a stationary or recumbent bike, climbing stairs, or swimming can all provide effective exercise. Resistance training such as lifting weights can be done seated, and it can involve as light a weight as you are comfortable lifting. Even small amounts of weight or resistance – for instance, lifting your arms or legs repeatedly against gravity – provide benefits. Be creative. Activities such as gardening and walking a pet can help you stay active and healthy.

Whatever type of physical activity you choose, follow these general safety guidelines. Always begin your exercise session with a gradual warm-up and take the time to cool down afterward. Warming up and cooling down will help prevent sore or pulled muscles. Exercise should be somewhat challenging, but never a struggle. Stay hydrated with plenty of cool liquids, choosing beverages without caffeine.

A few people with insulin resistance experience hypoglycemia, also known as an insulin reaction or low blood sugar, during or after exercise. Symptoms of hypoglycemia include headache, feeling shaky, nervous, sleepy, or irritable, numb or tingling lips or tongue, dizziness, or blurred vision. Keep glucose tablets or a sports drink on hand in case you experience hypoglycemia during physical activity.

It is important not to become discouraged early on when beginning a regimen of physical activity. At first, try to exercise for 10 minutes each day. As you become accustomed to the activity, exercise for longer periods every day. Focus on finding ways of staying active that are safe, enjoyable and easy to do regularly. If you experience new or worse diabetes symptoms or side effects from medications, adjust your activity program to keep it safe and rewarding.

Intended Outcomes
Exercise can help you achieve and maintain your best physical and psychological condition. A regular exercise regimen can reduce insulin resistance, keep your blood glucose levels within the healthy range, avoid developing complications, and add years to your life. Exercise might protect those with prediabetes or high risk factors from developing diabetes. Physical exercise can increase strength, promote a healthy weight, stave off heart disease and osteoporosis, and improve your mood and self-esteem.

Results
In obese women with PCOS, losing even 5 percent of your body weight can improve insulin resistance, hormonal balance, menstrual cycle, and cholesterol, as well as reducing facial hair.

In one small study of 150 women with PCOS who were overweight or obese, those who engaged in lifestyle modifications including exercise, diet plans, and weight loss medications had significantly higher rates of ovulation and childbirth compared with those who did not.

Constraints
Some PCOS symptoms and medication side effects can make it difficult to feel motivated to start or continue a routine of physical activity.

If you exercise too hard, you may feel sore for a day or two afterward. Soreness is a sign that you should take it a little easier next time. If one type of exercise does not work for you, consider trying another.

For more information, visit:
Weight Loss, Exercise Improve Fertility in Women with PCOS – Endocrine News http://endocrinenews.endocrine.org/weight-loss-...

Physical Activity is Important – American Diabetes Association
http://www.diabetes.org/food-and-fitness/fitnes...