PCOS can make you feel like you’re going insane!
Some days are good, some are bad, and then there’s the days you just feel plain awful. It seems like nobody understands how you feel or what you’re going through, heck sometimes you don’t understand what’s going on and life feels out of control. Trust me when I say you’re not alone and trust me when I say there IS something you can do to take back control of your life!
What is PCOS?
Polycystic Ovary Syndrome (or PCOS) occurs when there is an chronic imbalance of hormones in the body. This can cause havoc on the body and possible symptoms are; fatigue, bloating, hair loss or unwanted hair growth, acne, and weight gain.
What YOU can do about your PCOS?
So you may have been told to “lose 5-10% of your body weight” or “take these medications”, or if you have lean PCOS the classic “there’s nothing we can do, so just come back when you’re trying to get pregnant and we’ll help”. But let me tell you… there IS something YOU can do to help get your life back!
Now I’m not talking about going out and flogging yourself at the gym or running until you vomit. I’m talking about the kind of exercise to get your body moving, make you feel better, and improve your PCOS symptoms.
How will exercise help my PCOS?
Exercise can help you manage your PCOS in a number of ways such as;
- Help to balance your hormones,
- Reduce symptoms such as;
- Low moods, anxiety, and/or depression
- Help regulate your periods and hence increase chance of pregnancy,
- Manage your weight either by;
- Reducing body weight by 5-10% (which helps improve symptoms and increase chance of pregnancy), or
- Improve body composition by increasing muscle mass and maintaining a healthy level of fat (very important for ovulation!)
Along with a healthy diet, plenty of sleep, reducing stress, and learning to understand your cycle you can also improve acne, hair loss, unwanted hair, and improve overall well-being, and give you back some control in managing your PCOS.
Exercising for PCOS
So now you know why exercise is good for PCOS, but how should you add it into your life? Here is a bit of a guide…..
- Aim for 30 minutes most days of the week of moderate aerobic exercise
This is important for reducing inflammation in the body, and improving symptoms.
- Add 2-3 strength training days into your week
This is important for improving body composition, increasing metabolic rate for weight loss, and supporting the body through pregnancy.
- Find a form of exercise that you enjoy
This will make it much easier to stick with and reach your health goals, whether that’s gym exercises, pilates, group classes, running, swimming, aqua aerobics, cycling, dancing, hiking, there’s many ways to exercise so think big!
- And most importantly listen to your body!
Move in a way that will leave you feeling good, this may change how you exercise day to day, but it is important for long term recovery of your body.
There you have it, how you can take your health into your own hands and manage your PCOS. If you would like some more information or help in managing your PCOS contact one of our Exercise Physiologists and we will help you through your journey to better health.