September is Polycystic Ovary Syndrome (PCOS) Awareness Month, making it an ideal time to explore how exercise can play a crucial role in managing PCOS symptoms.
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Despite its widespread occurrence, PCOS remains a complex condition that can be difficult to manage effectively. In this article, our expert, Dr Phatho Zondi, a leading Sports and Exercise Medicine (SEM) Physician, shares insights on how exercise, including strength training, cardio, and mind-body practices, can make a positive impact.
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is a complex and common hormonal disorder which affects women who are of reproductive age. Approximately ten percent of women worldwide are affected by PCOS, making it one of the most prevalent endocrine disorders.
Despite its prevalence, the exact cause of PCOS is not entirely understood, and it can manifest in a variety of ways, making it a challenge to diagnose and manage. Lifestyle interventions, particularly exercise and diet, are critical in controlling symptoms. However, with so much conflicting advice on exercise for PCOS, it’s easy to feel overwhelmed. This article provides clear, science-based guidance to help you choose the right workouts for managing your symptoms.
Understanding PCOS
PCOS is thought to arise from genetic and environmental factors that disrupt the normal function of the ovaries. This disruption often leads to symptoms like irregular periods, excessive hair growth, acne and weight gain.
A key issue in PCOS is insulin resistance, where the body’s cells become less responsive to insulin, causing elevated insulin levels. This can cause the ovaries to produce more androgens (male hormones like testosterone), exacerbating symptoms. Additionally, imbalances in reproductive hormones, such as increased levels of luteinising hormone (LH) and decreased levels of sex hormone-binding globulin (SHBG), further disrupt the body’s hormonal balance, contributing to the condition and increasing the risk of type 2 diabetes.
The importance of exercise for PCOS
Exercise is crucial for managing PCOS as it addresses several key aspects of the condition. Regular physical activity enhances insulin sensitivity, reducing the risk of diabetes and supporting weight management. Additionally, exercise can help regulate menstrual cycles, a common concern for women with PCOS. Beyond these physical benefits, exercise also plays a significant role in improving mental health by alleviating stress and anxiety, which are often experienced by those dealing with PCOS.
Getting started with exercising
The key to managing PCOS through exercise is consistency. Start with the most enjoyable exercises and slowly improve your endurance and strength. A balanced approach with strength training, cardiovascular exercise and mind-body practices can help manage your symptoms effectively. The goal is to find a sustainable routine that supports your lifestyle and overall health.
Strength training classes: A key component
Strength training is particularly beneficial for women with PCOS due to its positive effects on muscle mass and metabolic function. Resistance exercises stimulate muscle hypertrophy, which increases resting metabolic rate and improves insulin sensitivity. These metabolic enhancements are crucial for regulating blood glucose levels and aiding in weight management, both essential for managing the metabolic challenges associated with PCOS.
For those looking to incorporate strength training into their routine, Virgin Active’s Strength & Conditioning gym classes provide a comprehensive, functional training programme that builds strength and stamina through a mix of dumbbells, kettlebells, cardio equipment, and bodyweight movements.
Mind-body practices: Yoga and Pilates
Strength training is crucial for managing PCOS. In addition, mind-body practices such as Yoga and Pilates can also provide additional benefits through their unique physiological effects. Yoga integrates physical postures (asanas) with controlled breathing (pranayama) and meditation, which have been shown to reduce cortisol levels, thereby mitigating stress and promoting hormonal balance. This stress reduction is significant for women with PCOS, as elevated stress hormones can exacerbate symptoms. Pilates, which emphasises core strength, stability, and postural alignment, utilises low-impact exercises that enhance muscular endurance and flexibility.
Pilates and Yoga contribute to physical well-being and address the psychological stress often associated with PCOS, offering a holistic approach to symptom management. Virgin Active offers a variety of Yoga and Pilates classes that can be easily integrated into your routine to support your overall well-being. Join a Virgin Active gym near you for all your exercise needs and the benefits that come with it.
Final Thoughts
Effectively managing PCOS requires a holistic approach and exercise plays an important role. Integrating strength training, cardiovascular workouts and mind-body practices like Yoga and Pilates into your routine can significantly alleviate symptoms and enhance your overall quality of life. Remember, the most effective exercise plan is one you can maintain consistently, so choose activities you enjoy and make you feel physically and mentally good.
References:
1. Teede HJ, Misso ML, Costello MF, et al. Recommendations from the international evidence-based guideline for the assessment and management of polycystic ovary syndrome [published correction appears in Hum Reprod. 2019 Feb 1;34(2):388. doi: 10.1093/humrep/dey363]. Hum Reprod. 2018;33(9):1602-1618. doi:10.1093/humrep/dey256
2. Harrison CL, Lombard CB, Moran LJ, Teede HJ. Exercise therapy in polycystic ovary syndrome: a systematic review. Hum Reprod Update. 2011;17(2):171-183. doi:10.1093/humupd/dmq045
3. Moran LJ, Ranasinha S, Zoungas S, McNaughton SA, Brown WJ, Teede HJ. The contribution of diet, physical activity and sedentary behaviour to body mass index in women with and without polycystic ovary syndrome. Hum Reprod. 2013;28(8):2276-2283. doi:10.1093/humrep/det256