PCOS, a complex and varied endocrine disorder, commonly affects 4-12% of women in their reproductive years.

Women experiencing PCOS may express concerns about diverse clinical symptoms such as irregular menstrual cycles, excessive hair growth (hirsutism), acne, and challenges with fertility.

It is also linked to various health issues, including obesity, insulin resistance, type II diabetes, high blood cholesterol levels, high blood pressure, cardiovascular disease, and endometrial carcinoma.

Although not universal, making lifestyle changes can reduce the likelihood of experiencing these effects for women with PCOS

Benefits of Exercise in PCOS

Women with PCOS often encounter higher levels of insulin resistance than those without the condition. Insulin resistance can impact the body’s ability to utilize blood sugar for energy.

The National Institute of Diabetes and Digestive and Kidney Diseases has linked insufficient physical activity and excess body weight as potential factors contributing to insulin resistance.

Importantly, not all women with PCOS are overweight. The encouraging news is that engaging in physical exercise is a beneficial health practice for individuals with PCOS, irrespective of their weight.

BMI Reduction

An analysis of 16 studies examining PCOS and exercise revealed that vigorous aerobic exercise is most effective in reducing body mass index (BMI) and insulin resistance in women with PCOS, as the journal Frontiers in Physiology reports.

The study compared moderate to vigorous exercise, discovering that vigorous exercise and healthy dietary interventions led to the most significant reductions in BMI.

Weight Management

A review of research on lifestyle interventions for PCOS, published in the journal Best Practice & Research Clinical Obstetrics & Gynaecology, concluded that exercise contributes to weight reduction, particularly in abdominal fat, and lowers fasting insulin levels.

The findings of the review also suggest that exercise benefits women with PCOS across different weight categories by aiding in weight loss or maintenance, promoting a healthier look and feel.

Type of Exercise

A literature review of studies published in the journal Sports Medicine regarding types of exercises, such as strength training and aerobic activity, did not find one specific exercise type was the most beneficial to women with PCOS.

Some of the studies reviewed aerobic exercise and resistance training, riding a stationary bicycle versus riding a bicycle outside, and treadmill walking or jogging at a moderate intensity versus vigorous intensity. The authors did find there are many exercise types that could benefit women with PCOS.

The message from these and other studies is that exercise can usually help you when you have PCOS, and the best exercise is what you will do regularly. Bonus points if the exercise can be something you enjoy doing.

Exercise and Fertility in PCOS

Approximately 80 percent of women facing infertility due to a lack of ovulation are found to have PCOS, as reported in the journal Physical Exercise for Human Health.

Engaging in regular exercise and, ideally, achieving a weight loss of at least 5 percent of a woman’s body weight can assist in restoring ovulation cycles and enhancing their regularity. The combination of dietary changes and exercise has proven to be more effective than relying solely on diet for managing PCOS and addressing infertility.

Note: If you have PCOS, consulting with your doctor about lifestyle changes to enhance your health is advisable. This is particularly crucial when considering exercise, especially if you have additional medical conditions that might impact your ability to engage in physical activity, such as arthritis or heart-related conditions. Open communication with your doctor ensures a tailored approach to exercise that aligns with your overall health needs.

Summary

In managing PCOS, exercise plays a vital role not only in enhancing physical health but also in stress management. If you’re uncertain about where to begin, consulting with your doctor and enlisting the help of a personal trainer can guide you safely. Committing to exercising at least three times a week and maintaining consistency can significantly contribute to symptom improvement in PCOS.

References

1. dos Santos, I. K., Ashe, M. C., Cobucci, R. N., Soares, G. M., de Oliveira Maranhão, T. M., & Dantas, P. M. (2020). The effect of exercise as an intervention for women with polycystic ovary syndrome. Medicine, 99(16). doi:10.1097/md.0000000000019644 
2. Khademi, A., Alleyassin, A., Aghahosseini, M., Tabatabaeefar, L., & Amini, M. (2010). The effect of exercise in PCOS women who exercise regularly. Asian Journal of Sports Medicine, 1(1). doi:10.5812/asjsm.34874 
3. Nall, R. (2020). Retrieved from https://www.healthline.com/health/womens-health/exercise-for-pcos#exercise-and-pcos 
4. Shele, G., Genkil, J., & Speelman, D. (2020). A systematic review of the effects of exercise on hormones in women with polycystic ovary syndrome. Journal of Functional Morphology and Kinesiology, 5(2), 35. doi:10.3390/jfmk5020035