Exercise For PCOD Problem: Guide to Manage Symptoms & Weight Loss

Polycystic ovarian disease (PCOD) is a hormonal condition that can lead to weight gain, insulin resistance, irregular periods, and fertility-related problems. The World Health Organization (WHO) estimates that 8–17% of women of reproductive age have PCOD and that 70% of them go undiagnosed. This is attributed to the lack of proper information and education about the condition. 

Additionally, most of the time, women experiencing PCOS symptoms resort to only medications instead of exploring other therapies. However, research indicates that physical therapy and PCOD exercises have a number of advantages, including cardiorespiratory fitness, insulin resistance, and body composition. 

Considering the importance of physical activity in the symptom management of PCOS, we aim to list different types of exercise for PCOS in this article.

What is PCOD and Its Effects on Health

Polycystic Ovarian Disease (PCOD) is a common endocrine disorder affecting women of reproductive age with metabolic, psychological and reproductive consequences. It is characterized by hormonal imbalance, mostly due to high levels of androgens, which results in hirsutism (excess facial hair and acne). Some other PCOD symptoms that women should look out for are as follows:

• Irregularity in menstrual cycles
• Gain in weight and difficulty in losing it
• Resistance to insulin
• Acne and excessive growth of hair
• Infertility 

Thus, regular exercise can be a great addition to the daily routine of women dealing with PCOS. 

Which Exercise is Best for PCOD?

Regular exercise offers multiple benefits in women with PCOS. Some of these are improved insulin sensitivity, better weight management, enhanced mood, improved cardiovascular health, and regular menstrual cycles. However, relying on a single exercise for managing PCOD may not be effective. Instead, a combination of various exercises is more beneficial for addressing PCOD symptoms. Below are some of the effective exercises for PCOD problems:

1. Aerobic Exercise

Cardiovascular exercises help in improving insulin sensitivity and weight reduction. Good aerobic exercises that can help are:

• Brisk walking
• Jogging
• Swimming
• Cycling
• Dancing

Aim for at least 150 minutes of moderate aerobic exercise per week with a minimum of 30-45 minutes each day.

2. Strength Training

Resistance exercises build lean muscle mass and, in the process, increase metabolism and insulin sensitivity. You can practice the following exercises for strength training:

• Bodyweight exercises like push-ups, squats, lunges
• Weightlifting
• Resistance band workouts

Do strength training 2-3 times a week, targeting all the major muscle groups.

3. High-Intensity Interval Training (HIIT)

Women with PCOS should perform high-intensity exercises for around 30 seconds each, with short rest intervals between exercises. These can effectively aid weight loss and improve insulin sensitivity. Here is an example of a workout plan that uses high-intensity exercise for PCOD problems:

• 30 seconds jumping jacks
• 30 seconds rest
• 30 seconds mountain climber
• 30 seconds rest

Do this circuit for 15 to 20 minutes.

4. Yoga

Not only will yoga stretch your body and reduce stress, but it also can help to alleviate the symptoms of PCOD. Some beneficial yoga poses include:

• Sun Salutations
• Butterfly pose
• Cat-Cow pose
• Child's pose

Do this exercise 3-4 times a week for 20-30 minutes.

5. Low-Impact Exercises

If you are just starting or have any problems with your joints, then low-impact exercises can be a great place to begin. This would include:

• Swimming
• Elliptical machine
• Stationary cycling
• Pilates

6. Bodyweight Circuit Workout

You do not need a gym membership to start your PCOD fitness journey. You can practice many PCOD exercises at home and manage your weight. Here’s a bodyweight circuit workout for beginners that can be done at home:

• Bodyweight Squats: 3 sets of 12-15 reps
• Push-ups: 3 sets of 8-12 reps
• Lunges: 3 sets of 10 reps per leg
• Plank Holds: 3 sets of 30-60 seconds
• Burpees: 3 sets of 10 reps

Combine these exercises with some brisk walking or jogging in place to get a full-body home workout.

Role of Specific Exercises in PCOD Management

Regular exercise is one of the top 10 tips to lose body fat along with managing PCOD symptoms. The following table outlines what you can follow to promote metabolic health and attain a healthy weight.

‍Holistic PCOD Management for a Healthier You! 

Exercise plays an essential role in managing symptoms among women with PCOD. You can, in­deed, take charge of your health and well-being by incorporating these different exercises along with following the proper PCOD Diet Chart for weight loss and PCOD symptom management. 

Start slow, be regular, and make sure you're not ignoring your body while you begin your fitness journey. If you want to track your health and associated goals, then consider downloading the Aware health tracker. From getting fit and losing weight to preventing and managing lifestyle conditions, we guide you at every step. 

FAQ’s

1. Which exercise is best for PCOD?

There is no standard exercise which is the best for PCOD. However, aerobic exercises, strength training, and yoga work well in combination. This will include brisk walking, jogging, cycling, weightlifting, and yoga asanas. The ideal blend of exercises may vary from person to person; hence, you should approach a professional fitness expert if you aim to lose weight for PCOD management. 

2. Is walking the best for PCOD?

Not the best but walking can be very effective for PCOD. If you find workouts boring, walking for 30 minutes every day can help. You can walk in the park or can even try a treadmill. Walk for 5 minutes at a moderate pace, following 5 minutes of fast-paced walk or jog.

3. Is weight training good for PCOD?

Yes, weight training is highly effective in PCOD. It enhances muscle mass, boosts metabolism, increases sensitivity to insulin, and aids in weight management. One should begin with light weights, follow proper form, and try to aim for 2-3 sessions per week covering all major muscle groups.

4. Is skipping good in PCOD?

Yes, skipping helps with PCOD by increasing calorie burn and improving cardiovascular fitness. However, it is a high-impact exercise, so it may not be suitable for everyone, particularly those with joint problems or who are significantly overweight. If you include it in your routine, start with short intervals.

5. Can cycling reduce PCOD?

Cycling is a form of low-impact cardio exercise that can help ease PCOS symptoms by reducing body mass index (BMI) and insulin resistance. You can cycle for 30-45 minutes three or four times a week. Start slowly by doing shorter rides and gradually increase the duration. 

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About the Author
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Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.