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Can Exercise Help Manage PCOS Symptoms?
Polyendocrine Metabolic Ovarian Syndrome (PMOS), formerly called PCOS, is a health condition which affects over 4 million people across the UK.
Whilst there is currently no cure for PMOS, the NHS cites that healthy lifestyle habits, such as eating a balanced diet and following a regular exercise routine, can be extremely beneficial for minimising and managing symptoms.
Aerobic exercise, for example, may improve metabolic markers such as insulin and cholesterol, while resistance training can support lean muscle mass and a healthy body composition. Together, these benefits may help manage PMOS symptoms and improve overall health and wellbeing. Ultimately, the key is to choose activities that are enjoyable, achievable and sustainable. You don't need to spend hours in the gym or complete intense workouts ever day, just adding regular movement into your day can make a meaningful difference.
With that being said, here's our top three exercises which can help to manage PMOS symptoms.
1. Brisk Walking
Walking is a hugely beneficial way to build regular movement into your routine, offering a low-impact form of exercise that can be easily adapted to different fitness levels. For example, increasing your pace or adding an incline can help to elevate your heart rate and improve cardiovascular fitness, supporting overall health and wellbeing.
Regular aerobic activity like brisk walking can also support insulin sensitivity and healthy blood sugar regulation. So, whether it's a walk outdoors, an incline treadmill session, or just increasing your daily steps, walking is an accessible and sustainable way for individuals with PMOS to stay active.
2. Strength Training
Strength training can be espeically beneficial for people living with PMOS, helping to build lean body muscle and support a healthy body composition.
Building muscle can help to improve insulin sensitivity, supporting the way the body manages blood sugar. This makes strength training a valuable part of a balanced exercise routine for people with PMOS. Exercises such as squats, lunges, glute bridges and resistance exercises can be adapted to different abilities. If you're new to strength training, start with body weight exercises or lighter weights and focus on getting comfortable with each movement.
3. Interval Training
Interval training is an effective way to increase the intensity of your workout without needing to exercise at a high intensity for the entire session. By alternating between periods of faster-paced movement and active recovery, gym goers are challenging their cardiovascular system whilst also keeping workouts varied.
For people living with PMOS, this can be useful for building exercise intensity gradually without needing to maintain a demanding pace throughout the entire session. Intervals can be tailored to your own ability and the type of exercise you enjoy, whether that's walking, cycling, rowing or using the cross-trainer!
If you're completely new to interval training, start with short bursts of increased effort followed by longer recovery periods, and gradually build from there as your fitness and confidence improve.
In summary, regular exercise can play an important role in managing PMOS symptoms and supporting overall health. Whether it's a brisk walk, a strength training session or a simple interval workout, finding ways to move your body consistently can make a positive difference. Remember, the most effective exercise routine is one that you enjoy and can stick to long term. By combining regular physical activity with other healthy lifestyle habits, you can take meaningful steps towards managing PMOS symptoms and feeling your best.