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You have heard it again and again. Regular exercise is a must, especially for those with lifestyle diseases such as PCOS. A healthy body weight can help you avoid various health risks associated with PCOS. So which is the best exercise for PCOS? Is skipping good for PCOS? Let’s find out.
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How is PCOS Managed?
PCOS is a common hormonal problem in women of childbearing age. This condition results from the excess production of male hormones called androgens in women. High androgen levels can result in problems with ovulation and cause PCOS symptoms such as irregular periods, acne, unwanted hair growth, and weight gain.
The exact cause of PCOS has not been ascertained. Obesity, insulin resistance and hyperinsulinemia are considered to be contributory factors.
PCOS cannot be completely cured. However, the condition can be managed effectively through healthy lifestyle changes, which include adopting a healthy diet and exercising regularly. Hormonal birth control and other medications that improve ovulation or insulin resistance are also used in the management of PCOS.
What are the Best Exercises for PCOS?
Regular physical activities have incredible benefits for women with PCOS that go way beyond weight loss. Regular exercise helps boost insulin sensitivity, lowers cholesterol, releases endorphins (hormones that can boost your mood), regulates hormones, and aids in weight loss, lowering the risk of health complications with PCOS.
A combination of cardio or aerobic (such as skipping, jumping jacks, burpees, etc.) exercise and strength training (such as weight lifting and resistance workouts) has been found to be beneficial in managing the symptoms of PCOS.
Aerobic exercises such as skipping are easy to perform in the comfort of your home and do not need any major equipment or investment. Is skipping good for PCOS? Let’s take a detailed look at how skipping can impact PCOS.
Skipping for PCOS: Benefits
The best time to take honey for PCOS is before going to bed at night. This keeps your blood sugar levels stable throughout the night and aids in weight loss by speeding up the fat-burning process. Also, honey may also help in improving your sleep quality if you have PCOS, as many patients often experience disturbed due to hormonal imbalance.
Skipping rope is a simple yet effective exercise when it comes to fitness. It has multiple health benefits. Here are some benefits of skipping for PCOS.
Improves Insulin Sensitivity
Women with PCOS have increased chances of suffering from high blood sugar levels as they tend to have insulin resistance. In PCOS, your cells are unable to utilise insulin efficiently, which puts you at a higher risk of developing Type 2 Diabetes.
High levels of insulin can also lead to an abnormal production of androgens, which is responsible for PCOS symptoms such as acne, hair loss, hirsutism, and irregular periods.
Skipping can help improve insulin sensitivity and lower your blood glucose levels. Skipping involves the major muscle groups that require glucose as a fuel to produce energy. This helps your cells take up more glucose and lower the insulin levels in the body.
Aids in Weight Loss
Burning more calories than you consume is key to weight loss. As skipping is a high-intensity workout, it helps you burn more calories within a short time. For example, 10 minutes of skipping can burn as many calories as a 30-minute jog. As maintaining an ideal weight is crucial in managing PCOS, skipping can be an ideal workout.
Uplifts Metabolism
Practising skipping regularly can contribute to better metabolism. You can structure your rope sessions as high-intensity interval training (HIIT). This can be done by switching between short high-intensity intervals (jumping rope for 30 seconds) and low-intensity intervals (rest for 30 seconds) for about 15 minutes in total. This is a great way to improve your metabolism and promote weight loss.
Boosts Cardiovascular Health
The hormonal imbalance and metabolic dysfunction associated with PCOS can increase the risk of developing cardiovascular disease. Aerobic exercises such as skipping can improve your heart rate and heart function. Regular skipping can improve your blood circulation and help your body utilise oxygen better.
Increases Bone Density
The hormonal imbalance in women with PCOS can also cause the weakening of bones gradually. Regular skipping has been found to improve bone density and bone strength. Skipping is a form of impact training (activities that put stress on your bones) and your body responds by remodelling your bones and making them stronger and more mineral-dense.
Reduces Stress
Regular practice of exercises such as skipping can help lower your stress hormones and promote the release of feel-good hormones called endorphins. With PCOS, your cortisol (stress hormones) levels are usually high and you need to undertake adequate stress-management strategies. Thus, getting a jump rope and skipping for a few minutes every day can be highly beneficial in lowering stress and improving your mood.
Tips for Skipping Right
If you are a beginner, make sure that you start slow by skipping for not more than 5 minutes a day. This will give your body enough time to recover. Though skipping is a low-impact activity, you must follow the right technique to avoid any injuries.
Here are some tips to follow while skipping:
- Make sure that you use a good quality rope and see that the length of the rope is correct.
- While skipping, make sure that you gently jump up and down on the balls of your feet.
- Avoid skipping too high. To get in a rhythm, try to make your jumps as small as possible.
- Avoid swinging your arms and shoulders while skipping, instead use your wrists in a circular motion.
- Your arms should be comfortably bent, hands placed about a foot from your sides and about waist level.
Don’t Have Time To Read?
- PCOS is a common hormonal problem in women of childbearing age. High androgen levels in PCOS can result in problems with ovulation and cause PCOS symptoms such as weight gain.
- PCOS can be managed effectively through healthy lifestyle changes, which include adopting a healthy diet and exercising regularly.
- A combination of aerobic exercise and strength training has been found to be beneficial in managing the symptoms of PCOS.
- Regular exercise helps boost insulin sensitivity, lowers cholesterol, releases mood-lifting endorphins, regulates hormones and aids in weight loss, lowering the risk of health complications with PCOS.
- Skipping rope is a simple yet effective aerobic exercise when it comes to fitness in PCOS. It helps improve insulin sensitivity, boosts metabolism, aids in weight loss, uplifts heart health, improves bone density, and lowers stress.
- Start your PCOS management journey with Phable. Use the Phable Care App to consult India’s leading gynaecologists, endocrinologists, nutritionists, and dieticians; order medicines; book lab tests; and get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a PCOS Management program that provides 360º care.
Friendly Asked Questions
A combination of cardio (such as skipping, jumping jacks, burpees, etc.) and strength training (such as weight lifting and resistance workouts) has been found to be beneficial in managing the symptoms of PCOS. Skipping is one of the best aerobic exercises for PCOS.
No, exercise does not worsen PCOS if done right. Maintaining an ideal body weight is crucial in women with PCOS as it helps manage the symptoms better. Any exercise done in the right way and for the right duration is beneficial for women with PCOS. Regular exercise helps balance hormone levels, improves insulin sensitivity, and aids weight loss in PCOS.
Before you opt for skipping, you must consider your overall health. Individuals who are suffering from any chronic medical condition should consult their doctor before including skipping in their daily workout routine. As skipping puts stress on your knees and ankles, those who have any knee or muscle injuries should avoid skipping without medical advice.
When done right, skipping has no known disadvantages for women with PCOS. Skipping is good for PCOS if done in the right manner. Those women who already have injuries to their knees or ankles should avoid skipping without medical advice as it can worsen the symptoms.