- Yoga
Yoga combines physical postures, breathing techniques, and meditation to reduce stress and improve hormonal balance. Some beneficial yoga poses for PCOS/PCOD include:
– Child’s Pose (Balasana)
– Downward-Facing Dog (Adho Mukha Svanasana)
– Warrior Pose (Virabhadrasana)
– Seated Forward Fold (Paschimottanasana)
– Plow Pose (Halasana)
- Brisk Walking
Regular brisk walking can help improve insulin sensitivity, reduce androgen levels, and promote weight management. Aim for at least 30 minutes of brisk walking per session, five days a week.
- 3. Swimming
Swimming is a low-impact exercise that can help reduce inflammation, improve cardiovascular health, and enhance insulin sensitivity. It’s also an excellent way to manage stress.
- 4. Strength Training
Resistance exercises can help improve insulin sensitivity, reduce body fat, and increase lean muscle mass. Focus on compound exercises like:
– Squats
– Lunges
– Deadlifts
– Bench Press
– Rows
- High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by brief periods of rest. This type of exercise has been shown to improve insulin sensitivity, reduce inflammation, and enhance cardiovascular health. Examples of HIIT workouts include:
– Sprint intervals
– Burpees
– Jump squats
– Mountain climbers
– Plank jacks
Note:
– Consult with your healthcare provider before starting any new exercise program.
– Listen to your body and rest when needed.
– Combine exercise with a balanced diet and healthy lifestyle habits for optimal results.
Exercise alone cannot cure PCOS/PCOD, but it can help manage symptoms, improve overall health, and enhance quality of life.
