Polycystic Ovarian Syndrome (PCOS) & exercise

Polycystic Ovarian Syndrome (PCOS) is the most common hormonal disorder in reproductive age women and it can affect up to 20% of the population.
PCOS can be difficult to diagnose and understand due to the fact that it presents in several ways and can happen without polycystic ovaries.

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❓What Causes PCOS ❓
It’s linked to a number of factors including genetics, hormone dysfunctions, and inflammation.

Hormonal imbalances have been linked to PCOS, with insulin resistance affecting up to 70 percent of women with PCOS. Chronic low-grade inflammation has also been linked to PCOS and insulin resistance, where dietary triggers such as glucose cause an inflammatory response in the tissues. 

Among many symptoms of PCOS is the possibility of weight gain. Other symptoms can include irregular periods, infrequent or absent periods, heavy or light periods, long periods, excess hair, multiple follicles on ovaries during an ultrasound, insulin resistance and more.

Dietary and lifestyle changes can create significant improvements in the symptoms of PCOS.

A systemic review of five studies related to PCOS and exercise suggests that regular, moderate exercise can improve ovulation, reduce insulin resistance, and aid in weight loss. While more research is needed, resistance training can increase muscle, reduce abdominal fat and can enhance the ability of the muscles to manage glucose. Shorter, more frequent exercise sessions per week tend to be better for women with PCOS, although exercise should not be performed in excess. 

➡️ For women with PCOS who want to lose weight, it can be difficult. Start with small changes, as large sweeping changes will become overwhelming and lead to low adherence. Focus on lifestyle behaviors rather than aesthetic outcomes. Figure out what behaviors would increase the likelihood of achieving your goals and build from there!

Author

Candice Canace has been a NASM certified personal trainer since 2014.  She specializes in women's fitness, weight loss, functional anatomy and overall health and wellness. Candice offers one-on-one personal training and small group training to women in Charlotte, NC. She also provides home and gym workouts through her online training app and is a certified online trainer.

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