Benefits of Exercise for People with Polycystic Ovary Syndrome

Making positive lifestyle changes, including exercise, are key to wellness no matter what our health status is. But if you are someone dealing with polycystic ovary syndrome (PCOS), read on. Regular exercise has powerful benefits that go beyond weight loss for those with PCOS. PCOS is associated with insulin resistance, infertility and heart disease, all of which are helped through exercise. The benefits of exercise for PCOS are vast, and include:

• Decreased body fat percentage, BMI, fasting glucose levels, cholesterol levels 
• Better hormone regulation (including testosterone and estrogen)
• Decreased resting heart rate, blood pressure
• Better sleep 
• Decreased anxiety

Both resistance (weight) training and cardiovascular (aerobic) training are beneficial. You'll see the best results with a training program that incorporates both. Because each person's PCOS condition is unique, as is each person's fitness level, ideally you would seek the guidance of a qualified exercise professional to craft a successful, progressive exercise program for you. If that is not an option, here are some general guidelines:   

• Weight training or resistance exercise: Use bands, free weights or machines at the gym. The goal is to make sure to stress all of your major muscle groups and joints. Try for at least 2-3 times a week, doing 2-3 sets of 15 repetitions with each exercise per session. As you get stronger, increase the weight and decrease the reps (to about 8).   
• Cardiovascular (aerobic) exercise: Plan for 3-5 times a week for 30-60 minutes, for a total of 150-300 minutes per week. Try for an intensity of a minimum of 70% of your maximum heart rate. If you are not at this fitness level, try three or four 10-minute sessions throughout the day. Progress as your fitness level improves.  

Remember: For best success, be consistent and maintain this exercise long term. When you maintain an exercise lifestyle, you'll see results not only in weight loss, but in how much better your body functions in everyday life!