The best exercises for people with Polycystic Ovaries –

Polycystic Ovary Syndrome (PCOS, for the intimate) is a disease characterized by an increase in the size of the ovaries, as well as the formation of small cysts in these organs.

As the disorder causes hormonal changes, the most common symptoms include weight gain, acne, irregular ovulation and excessive bleeding during menstruation. What’s more, PCOS can increase the risk of developing conditions like metabolic syndrome (set of factors that increase the chances of diabetes and heart problems), insulin resistance, high cholesterol and hypertension.

Therefore, it is very important to seek the correct treatment as soon as the diagnosis is made. It involves both the use of medication (such as birth control pills) and the adoption of a healthier lifestyle (regular practice of physical activity + proper nutrition + reduction in alcohol consumption, for example).

“Physical activity can help reduce the percentage of fat in the body and increase lean mass, which improves body composition and reduces the risk of diseases related to PCOS”, explains nutritionist and physical educator Dani Borges (@daniborgesfit).

BEST MODALITIES FOR THOSE WHO HAVE POLYCYSTIC OVARY SYNDROME

“Studies show that the increase in maximum VO2 (maximum oxygen consumption) after aerobic training seems to be related to the reduction in abdominal circumference and the blood insulin curve in women with PCOS”, says the specialist. In addition, the balance of hormones encouraged by exercise can even improve fertility, according to the professional.

What does that mean? What cardiorespiratory activities like running, walking, swimming and biking are especially beneficial for them. Even if it’s just 30 minutes a day! Check out good examples:

MODERATE AEROBIC EXERCISES

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In them, you reach 50 to 70% of your maximum heart rate. Walking, dancing and cycling are great options.

HIIT

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High-intensity interval training (HIIT) combines intense exercise with short periods of rest.

MIND/BODY SESSIONS

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Women with PCOS have an enhanced bodily response to stress and distress, according to an article in the journal Physical Exercise for Human Health. Thus, modalities such as yoga, Pilates and tai chi chuan can not only burn calories, but also reduce stress levels.

STRENGTH TRAINING

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In addition to building stronger muscles and bones, more lean body mass means more calories burned—even at rest!