8 Benefits Of Working Out With PCOS: Discover 5 Best Exercises And Sample Workout Plan!

For people with Polycystic Ovary Syndrome (PCOS), incorporating regular exercise into their routine can yield many benefits extending beyond physical fitness. PCOS, a hormonal disorder affecting people with ovaries, often leads to symptoms such as insulin resistance, weight gain, and irregular menstrual cycles. Working out with PCOS exercises helps manage these symptoms while contributing to improved overall health and well-being.

A thoughtful exercise routine is pivotal in reducing the challenges of weight loss workouts for PCOS, offering a holistic approach to address your physical and emotional aspects. Beyond the physical benefits, such as improved insulin sensitivity and weight management, consistent workouts have positively impacted mental health. PCOS is often linked to heightened stress levels and increased susceptibility to mood disorders. Incorporating a workout plan for PCOS weight loss acts as a natural stress reliever, promoting the release of endorphins and reducing symptoms of anxiety and depression.

This blog explores the major benefits of working out with PCOS and the best PCOS exercises for weight loss. It also includes a sample workout plan for PCOS weight loss. So, let’s get started!

Table Of Contents

1. 8 Benefits Of Working Out With PCOS

2. 5 Best PCOS Exercises To Lose Weight

3. Sample PCOS Workout Plan For Weight Loss

4. The Final Say

5. FAQs

6. References

8 Benefits Of Working Out With PCOS

Let’s explore the significant benefits of working out with PCOS to make an informed choice:

1. Helps In Hormonal Balance

Engaging in regular exercise proves to be a game-changer for people with polycystic ovary syndrome (PCOS). It supports the intricate balance of hormone regulation, which is often disrupted among women who are afflicted with PCOS. This hormonal harmony contributes to improved overall health, positively impacting various bodily functions and minimising the disruptive symptoms of this condition.

2. Reduces Risk Of Insulin Resistance

One of the primary challenges of PCOS is insulin resistance, which causes weight gain and metabolic disturbances. Regular workouts are crucial in reducing the risk of insulin resistance by enhancing insulin sensitivity. This effect helps in better glucose regulation, preventing the onset or progression of metabolic disorders of PCOS.

3. Helps In Weight Management

It is a crucial concern for people with PCOS, and exercise proves to be a valuable ally in this journey. Regular physical activity aids in weight loss, muscle toning, and overall body composition improvement. Combined with a balanced diet, exercise becomes a cornerstone in achieving and maintaining a healthy weight, positively influencing the management of PCOS symptoms.

4. Regulates Menstrual Cycles

The irregular menstrual cycles that often accompany PCOS can be challenging for many individuals. Exercising during periods contributes to hormonal regulation, which, in turn, helps in restoring regular menstrual cycles. This positive impact on reproductive health is significant for those aiming to enhance fertility or manage PCOS-related menstrual irregularities.

Also Read: Should You Exercise In Periods? Read Here To Know Its Effects And Benefits! 

5. Improves Anti-Inflammatory Effects

PCOS is chronic inflammation that contributes to various symptoms and complications. Regular exercise exerts anti-inflammatory effects on the body, reducing inflammation markers and promoting overall immune system health. This anti-inflammatory impact is crucial for managing the long-term health implications linked to PCOS.

6. Improves Your Fertility Rates

For those handling fertility challenges due to PCOS, incorporating exercise into their routine can be beneficial. When combined with other lifestyle modifications, exercise has been shown to improve fertility rates by addressing underlying issues like hormonal imbalances, insulin resistance, and weight concerns, thereby increasing the chances of successful conception.

7. Boosts Energy Levels

Being the common complaints of PCOS survivors, fatigue plus low energy levels becomes very challenging. Surprisingly, regular physical activity is one of the best-proven ways to improve fitness levels and boost energy. Exercise enhances cardiovascular health, improves circulation, and increases oxygen delivery to cells, fostering increased energy levels and overall vitality.

8. Promotes Better Mental Health

The link between PCOS and mental health is undeniable, with increased stress levels and mood disorders often accompanying the condition. Regular exercise works as a natural stress reliever, triggering the release of endorphins and positively impacting mental health. Incorporating physical activity into your routine reduces symptoms of anxiety and depression, providing a holistic approach to wellness with PCOS.

Also Read: 7 Best Tips And Exercises To Lose Weight At Home Naturally

5 Best PCOS Exercises To Lose Weight

Follow these effective PCOS exercises at home to lose weight with instructions for better understanding:

1. Pilates Roll-Up

The Pilates Roll-Up is a core-strengthening exercise that targets your abdominal muscles which improves your posture and stability. It also engages the entire body, promoting overall strength and flexibility. Incorporating Pilates Roll-Up into your exercise routine can aid in weight loss by toning muscles and increasing calorie burn.

How To Do It?

• Lie on your back with your arms extended overhead.

• Engage your core and slowly roll up, reaching towards your toes.

• Exhale as you roll up and inhale as you roll down, maintaining control throughout the movement.

• Repeat 8-10 times.

2. Burpees

These full-body exercises combine strength training and cardio, making them highly effective for weight loss. They engage multiple muscle groups in your body simultaneously, including the legs, arms, chest, and core, while boosting heart rate and calorie burn.

How To Do It?

• Start standing, squat down and place your hands on the floor.

• Jump feet back into a plank position.

• Perform a push-up, then move your feet towards your hands.

• Explosively jump upwards with arms extended overhead.

• Try to repeat the exercise for 8-12 times.

Also Read: 6 Effective Full-Body Weight Loss Exercises For Females And Males

3. Planks

These core-strengthening exercises target the abdominal muscles, back, and shoulders. Holding a plank position engages the entire body, promoting stability and endurance. This exercise can aid in weight loss by building muscle and boosting metabolism.

How To Do It?

• Start in a push-up position with hands directly under the shoulders.

• Maintain a straight line by engaging your core from head to heels.

• Hold the same position for at least 30 seconds to nearly 1 minute and take deep breaths while keeping your body stable.

• Repeat for 3-5 sets.

4. Leg Lifts

They target the lower abdominal muscles, helping to tone and strengthen the core. They also engage the hip flexors and thighs, promoting overall muscle development. Incorporating leg lifts into your workout routine supports the weight loss process by increasing muscle mass and boosting metabolism.

How To Do It?

• Lie straight on your back with your legs extended and hands by your sides.

• Lift legs off the floor, keeping them straight and together.

• Slowly lower legs towards the ground without touching, then lift them back up.

• Repeat 10-12 times for 2 sets.

5. Push-Ups

This classic bodyweight exercise targets the chest, shoulders, arms, and core. They help in building your upper body strength and endurance while engaging multiple muscle groups. Incorporating push-ups into your workout routine increases your muscle mass and helps burn calories.

How To Do It?

• Start in a plank position with hands slightly wider than shoulder-width apart.

• Bend your elbows towards the floor and lower your body, keeping them close to your sides.

• Push back up to the starting position, fully extending your arms.

• Repeat for 8-12 repetitions. Adjust intensity by modifying hand placement or performing on knees if needed.

Also Read: Make A Consistent Workout Plan: Guide For Fitness

Sample PCOS Workout Plan For Weight Loss 

Note the given sample workout plan with PCOS for weight management:

This 3-day sample PCOS workout plan combines cardiovascular exercises, strength training for PCOS, and flexibility workouts to offer a well-rounded approach to fitness. Before starting a new exercise, it is essential to tailor the plan to individual fitness levels and consult with a healthcare professional.

The Final Say

This is how embracing a regular exercise routine tailored for people helps surpass the myths about Polycystic Ovary Syndrome (PCOS) and offers many benefits that extend far beyond physical fitness. Incorporating targeted exercises for working out with PCOS aids in hormonal balance, reduces the risk of insulin resistance, and effectively manages weight while playing a pivotal role in regulating menstrual cycles and enhancing fertility rates. Exercise's anti-inflammatory effects are instrumental in mitigating chronic inflammation associated with PCOS, contributing to overall well-being.

Furthermore, the included sample exercise plan underscores the versatility of cardiovascular workouts, strength training, flexibility exercises, and mindful practices like yoga. This holistic approach also addresses the physiological challenges of practising exercises for PCOS belly and overall weight loss while promoting increased energy levels and positively influencing mental health.

FAQs

1. Is it okay to workout with PCOS?

Yes, regular exercise is generally safe and beneficial for people with Polycystic Ovary Syndrome (PCOS). Exercise can help manage symptoms, improve hormonal balance, and improve overall well-being. However, it's advisable to consult with a healthcare expert before starting a new exercise regimen to ensure it aligns with your health needs.

2. Are there any PCOS exercise at home to lose weight?

Absolutely! Various practical PCOS-friendly exercises can be done at home to aid in weight loss. Cardiovascular exercises like brisk walking, cycling, or home workouts like jumping jacks, squats, and lunges can be incorporated into your routine. Strength training exercises for PCOS using body weight or light weights also contribute to muscle toning and weight management.

3. Are high-intensity workouts bad for PCOS?

High-intensity workouts can benefit some individuals with PCOS, as they help manage weight and insulin sensitivity. However, it's crucial to approach high-intensity workouts gradually and cautiously, especially if you are new to exercise or have underlying health concerns. 

4. Does exercise help fertility with PCOS?

Yes, exercise can improve fertility for individuals with PCOS. When followed with a healthy and happy lifestyle, regular physical activity helps in addressing your hormonal imbalances, insulin resistance, and weight concerns, all of which can impact fertility. For personalised guidance, it's essential to discuss fertility goals and exercise plans with a healthcare provider.

5. When is the best time to exercise for PCOS?

The best time to exercise for PCOS varies based on individual preferences and schedules. Some people find morning workouts energising, while others prefer evening exercise. Consistency is vital, so opt for the time that fits in your daily schedule and allows you to maintain a regular exercise habit. The most important factor is finding a time that works for you and can be sustained long-term.

6. What exercises should be avoided with PCOS?

While exercise is generally beneficial for PCOS, individuals with specific health concerns or limitations should be cautious. Exercises that excessively strain the lower back or pelvic area may need to be modified, especially if they cause associated pain or discomfort. Extreme high-impact exercises that could exacerbate existing conditions should be avoided.

References

• Exercise & PCOS – What Women Should Know - West Tennessee Healthcare

• The 5 Best Exercises for PCOS - PCOS Weightloss

• PCOS and physical activity | Jean Hailes

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