Arushi Bidhuri Published on: 14 November 2022, 16:59 pm IST
Anyone suffering from polycystic ovarian syndrome or PCOS must have tried to do everything to keep the symptoms of the condition in check. While it can be frustrating to know that it cannot be cured, managing it is what you can do. PCOS leads to some inevitable symptoms that take a toll on your health. However, you can manage with some lifestyle tweaks, majorly including exercises that can help manage PCOS.
For the uninitiated, PCOS is a hormonal disorder that affects approximately one in five women in India. Some of the common symptoms of the condition include irregular periods, weight gain, facial hair, mood swings, depression, diabetes, endometriosis, and other diseases. But all this can be managed by changing your lifestyle by eating right, exercising and medication.
Does exercise help manage PCOS symptoms?
There’s no denying that exercise offers innumerable benefits and improves the way of living, but does it help manage PCOS benefits? Weight gain and insulin resistance are two of the most common symptoms of the disease. Several studies have found that performing any form of exercise can help manage both.
A study published in the Best Practice & Research Clinical Obstetrics & Gynaecology found that exercise helped women with PCOS. It helped lose or maintain a healthy weight. It also showed that regular physical activity can help manage healthy insulin levels.
Since evidence points to exercise as one of the best ways to manage PCOS symptoms, what are you waiting for? Get started on your fitness journey to manage PCOS with this article.
Pilates for PCOS
Did you know that Pilates is one of the best exercises to manage the symptoms of PCOS? Celebrity fitness instructor Yasmin Karachiwala shared the information on her Instagram account. Not only does it tone your body and improve core strength, but it also reduces the symptoms associated with PCOS.
Karachiwala says that the key to managing PCOS includes a Pilates and cardio session, a healthy diet, mindfulness, and having a support system. Having said that, she also shared 5 Pilates exercises that can help you manage the symptoms of PCOS.
Watch the video right here:
5 Pilates exercises to manage PCOS
Here is a breakdown of the exercises mentioned by the fitness trainer in the video:
1. Bridge marching
Begin by lying on a mat with your legs straight and your hands by your sides. Now, slowly lift your knees, pelvis and shoulders to form a straight line. Hold the position for a second and now slowly lift your right knee towards your chest. Return to the normal bridge, and repeat on the left side.
2. Single-leg circles
Lie on a mat with your arms by your side. Now, lift your leg and flex your foot. Now, start rotating down to the mat and out to the side, circling back on the inner side.
3. Rolling like a ball
Sit on your mat and hold your shins with your hands. Curve your spine with your head tucked in, your neck long and your chin slightly down. Now, roll back to your shoulders pulling back on your abs. Now, roll back using your abdominal strength.
4. Side kneeling circles
Kneel on a mat. Now, slowly place your right hand on the mat and your left hand on your waist. Raise and extend your left leg out to the side. Start making small circles clockwise. Do this until the end of the set, and repeat on the other side.
5. Plank to pike
Begin in a classic plank position. Now, tighten your core and lift your hips upward to the ceiling, making an opposite C with your body. Now, come back to the plank position. Keep the movement slow when you do this.
Caution: Make sure to consult your doctor or fitness instructor before making any major changes in your lifestyle.