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Exercises for Polycystic Ovarian Syndrome

September 19, 2021

Pregnant women exercising
Polycystic ovarian syndrome, or PCOS, is a medical condition that affects an estimated 8% to 12% of women of childbearing age and is one of the most common reasons women have difficulties conceiving. In fact, 80% of women who experience infertility from lack of ovulation have PCOS.1

Insulin resistance is to blame. But don’t despair; the condition is manageable, and with the proper physical activity, your chances of conceiving can improve.

Causes and Symptoms of PCOS

The exact cause of PCOS isn’t known, but factors considered to play a role include insulin excess, androgen excess, low-grade inflammation, and heredity.3 This disorder can cause absent or irregular and infrequent menstrual periods, increased body hair growth or scalp hair loss, acne, and difficulty becoming pregnant. PCOS can also increase your blood pressure and high blood cholesterol and worsen sleep apnea. If you are able to conceive, PCOS can increase the risk of gestational diabetes and pre-eclampsia.2

Women with PCOS have a higher rate of insulin resistance than women without the condition, and doctors have found a link between physical inactivity and excess body weight to insulin resistance. Here’s the good news if you suffer from PCOS: A regular exercise routine to reduce your body weight could help restore your ovulation cycles and increase your chances of becoming pregnant.

Types of Exercises

Experts agree that there is no one type of exercise that produces better results for women with PCOS, but more rigorous exercise is more likely to reduce body mass index (BMI) and insulin resistance. Whatever type of activity you choose, you don’t have to make a huge time commitment. You can get results in 30 minutes. Here are four suggestions to get you moving.

Cardio. Cardio doesn’t have to be a group class at a gym, although those are great too! You can get an aerobic workout at home by using an elliptical machine, jogging or running on a treadmill, or biking. Also, cardio doesn’t have to be done on land. Pool workouts such as water Zumba, water aerobics, or swimming laps are excellent cardio workouts that will help you lower your BMI.

Strength training. By lifting weights twice a week, you can help build muscle, which helps you burn more calories. You can use resistance bands, kettlebells, hand weights, or even your body weight with a workout like Pilates. Each of these options builds muscle and can help you maintain a healthier body weight.

HIIT. Short for high-intensity interval training, this type of workout combines short bursts of intense exercise with periods of rest or lower-intensity exercises. HIIT often incorporates a mix of aerobic and strength training. Russian twists are a great HIIT exercise. Sit on the floor with your legs extended and your heels touching the floor and rest your hands on your chest, then twist from side to side.

Core Training. Building a strong core – all the muscles in your midsection from the front, sides, and back – helps to stabilize your entire body. This is especially important for women who might be overweight. A strong core can reduce lower back pain, improve posture, and help with your overall functional fitness. Planks, situps, and fitness ball exercises are great examples of core exercises.

Disclaimer

Remember, it is important to check with your doctor before beginning any exercise routine.

 

Prenate® Vitamin Family
This post is brought to you by the Prenate® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

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IMPORTANT SAFETY INFORMATION

WARNING: Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.

WARNING: Ingestion of more than 3 grams of omega-3 fatty acids (such as DHA) per day has been shown to have potential antithrombotic effects, including an increased bleeding time and International Normalized Ratio (INR). Administration of omega-3 fatty acids should be avoided in patients taking anticoagulants and in those known to have an inherited or acquired predisposition to bleeding.

This site and its contents are an information resource only, and are neither intended to nor should be used in replacement of your doctor or other prescribing professional’s medical guidance, recommendations or advice. Neither this site nor its information should be used or relied upon for any diagnostic, medical, treatment, nutritional or other purpose. All aspects of pregnancy, including whether pregnancy is right for you, and the nourishment and care of your child, should be made with your doctor and other appropriate medical professional, and in consideration of your and your child’s particular medical history. Avion Pharmaceuticals, LLC (“Avion”) makes no representation, warranty or other undertaking that this site or its information are appropriate for you or your child’s specific needs or issues, and further expressly disclaims all damages, losses, injuries or liability whatsoever incurred or alleged to have been incurred in consequence of your reliance on the information on this site. Avion does not endorse any test, procedure, treatment, remedy, therapy, cure, nutritional regimen, method or other activity or undertaking that you and/or your doctor or other medical professional may elect or recommend. By visiting this site you agree to these terms and conditions and acknowledge that you have read and understand the same. These terms and conditions, together with any information on this site, may be amended, restated or otherwise changed from time to time and at any time by Avion within the sole, absolute and uncontrolled exercise of its discretion. You acknowledge and agree that Avion has no duty or obligation to keep you informed of any amendments to, restatements of or other changes to these terms and conditions or this site, and that you are solely and exclusively responsible for apprising yourself of the same.

IMPORTANT SAFETY INFORMATION

WARNING: Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.

WARNING: Ingestion of more than 3 grams of omega-3 fatty acids (such as DHA) per day has been shown to have potential antithrombotic effects, including an increased bleeding time and International Normalized Ratio (INR). Administration of omega-3 fatty acids should be avoided in patients taking anticoagulants and in those known to have an inherited or acquired predisposition to bleeding.

This site and its contents are an information resource only, and are neither intended to nor should be used in replacement of your doctor or other prescribing professional’s medical guidance, recommendations or advice. Neither this site nor its information should be used or relied upon for any diagnostic, medical, treatment, nutritional or other purpose. All aspects of pregnancy, including whether pregnancy is right for you, and the nourishment and care of your child, should be made with your doctor and other appropriate medical professional, and in consideration of your and your child’s particular medical history. Avion Pharmaceuticals, LLC (“Avion”) makes no representation, warranty or other undertaking that this site or its information are appropriate for you or your child’s specific needs or issues, and further expressly disclaims all damages, losses, injuries or liability whatsoever incurred or alleged to have been incurred in consequence of your reliance on the information on this site. Avion does not endorse any test, procedure, treatment, remedy, therapy, cure, nutritional regimen, method or other activity or undertaking that you and/or your doctor or other medical professional may elect or recommend. By visiting this site you agree to these terms and conditions and acknowledge that you have read and understand the same. These terms and conditions, together with any information on this site, may be amended, restated or otherwise changed from time to time and at any time by Avion within the sole, absolute and uncontrolled exercise of its discretion. You acknowledge and agree that Avion has no duty or obligation to keep you informed of any amendments to, restatements of or other changes to these terms and conditions or this site, and that you are solely and exclusively responsible for apprising yourself of the same.

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