The recommended amount of exercise for women with PCOS varies depending on individual factors like fitness level, health goals, and doctor's recommendations.
General Guidelines:
- Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This can be broken down into shorter sessions throughout the week.
- Include strength training exercises at least twice a week. Strength training helps build muscle mass, improve insulin sensitivity, and boost metabolism.
Examples of Exercise:
- Moderate-intensity aerobic activity: Brisk walking, cycling, swimming, dancing
- Vigorous-intensity aerobic activity: Running, jogging, jumping rope, high-intensity interval training (HIIT)
- Strength training exercises: Weightlifting, resistance bands, bodyweight exercises like squats, push-ups, and lunges
Benefits of Exercise for PCOS:
- Weight management: Exercise helps burn calories and improve insulin sensitivity, which can aid in weight loss or maintenance.
- Improved insulin sensitivity: Exercise can help your body use insulin more effectively, reducing insulin resistance, a common feature of PCOS.
- Reduced inflammation: Exercise can help reduce inflammation throughout the body, which may be linked to PCOS symptoms.
- Mood boost: Exercise releases endorphins, which have mood-boosting effects.
- Improved sleep: Regular exercise can promote better sleep quality.
It's essential to consult with your doctor or a qualified healthcare professional to determine the best exercise plan for your individual needs and health conditions.
