Polycystic ovary syndrome causes a host of symptoms that can be eased with a healthy lifestyle. One of the key elements of a healthy lifestyle is a regular exercise program. Women with PCOS can't just jump into a routine without considering the effects on their bodies. Too little exercise won't improve symptoms. Too much exercise can make symptoms worse. Finding a happy middle ground and sticking to your routine can improve your health and your fertility.
Step 1
Talk to your doctor about the role of exercise in your PCOS treatment program. PCOS often causes other health problems, such as obesity, heart disease and diabetes, which might affect your exercise program.
Step 2
Choose three to five days out of each week that you can devote to 30 to 60 minutes of exercise. Avoid exercising less than 30 minutes at a time if you're fit enough, as 30 minutes provides maximum prevention against PCOS-related diabetes, heart disease and obesity, according to personal trainer Katie Humphrey of Freedom From PCOS.
Step 3
Lift weights, participate in yoga or use resistance training to strengthen your muscles. The bigger and stronger your muscles, the more calories you burn. The more calories you burn, the more weight you lose. "Even a small weight loss of 10 to 15 lbs. can be helpful in making menstrual periods more regular," reports the American Congress of Obstetricians and Gynecologists.
Step 4
Combine your exercise routine with a healthy eating plan. MayoClinic.com recommends limiting sugars and processed carbohydrates and instead focusing on the types of carbohydrates you get from whole grains, fruits and vegetables. Choose foods low in saturated fat to help stave off PCOS-related heart disease.
Step 5
Keep up a regular program to see the most improvement in PCOS symptoms. The specific exercises you perform aren't as important as the fact that you perform them regularly, according to the Center for Young Women's Health.
Tips and Warnings
- Find activities you enjoy. Join sports teams, take dance classes, swim for fun or hike in the woods if you don't like the treadmill or the gym atmosphere. Finding activities you enjoy will help make exercise a regular and long-lasting part of your life.
- Avoid strenuous or intense exercises, exercising all days of the week or exercising for extended periods of time, as too much exercise can affect your hormone levels and make your PCOS symptoms worse.
