Polycystic ovary syndrome -- also known as PCOS -- is a condition where the ovaries develop small cysts. Though the exact cause of PCOS is unknown, because the ovaries produce their own hormones like estrogen and testosterone, you may experience symptoms related to abnormal hormone production, including irregular periods, excess hair growth, acne and/or obesity. Extra testosterone production can increase blood sugar levels and insulin resistance, and make maintaining a healthy weight difficult. Engage in regular exercise to maintain healthy blood sugar levels to keep your PCOS under control.
Step 1
Take a walk after eating a meal. Eating a large meal increases everyone's insulin levels, but particularly so if you have PCOS, causing blood sugar levels to spike. This makes you gain or retain weight. Walking is just one exercise option to bring those levels back down after a meal, but you can perform any aerobic exercise of your choice.
Step 2
Start with small exercise increments if you do not currently exercise. Do a 20-minute low-impact exercise session like walking, using an elliptical machine or riding a bicycle to increase your cardiovascular capacity.
Step 3
Add five-minute increments to your exercise routine every two to three weeks. Work your way up to exercising 60 minutes a day for five days a week for insulin-resistance benefits, recommends the Center for Young Women's Health.
Step 4
Incorporate resistance-training exercises into your fitness routine. Lift weights or use your body weight or elastic bands for resistance. Work major muscle groups such as your arms, legs, shoulders and abdominal muscles. Women with PCOS benefit from building muscle because muscle burns more calories than fat and helps maintain a healthier weight.
Step 5
Perform stress-relieving activities at least once or twice per week. Examples include yoga and Pilates. Heightened stress levels can contribute to insulin resistance and increase your blood glucose levels. Deep breathing and gentle stretching can also reduce your stress.
Tips and Warnings
- Exercise alone will not be sufficient in helping you lose weight with PCOS. A healthy, low-calorie diet also is necessary for you to maintain your weight and control blood sugar levels. If you increase your exercise program, yet experience no weight-loss results, talk to your physician. Because PCOS makes it more difficult for you to lose weight, your physician may recommend hormones to control your hormone levels and facilitate weight loss.
