Benefits of Exercise for PCOS Blog

29 Sep Benefits of Exercise for PCOS

Posted at 09:03h in Chronic Conditions, Pain Management, Well-being, Women's Health by

September is PCOS awareness month so we’re taking the chance to shed some light on this condition that affects 8-13% of women, and how exercise can benefit PCOS.

WHAT IS PCOS?

Polycystic Ovarian Syndrome is a long-term health condition which involves multiple systems in the body including the endocrine, metabolic and reproductive systems. It’s often characterised by irregular menstrual periods, multiple cysts on the ovaries and/or hyperandrogenism (higher than usual levels of male sex hormones).

It was previously thought that the impact of PCOS ended with menopause, however, we now know that to be untrue. Postmenopausal women with PCOS can be affected by higher rates of cardiovascular disease, high blood pressure and type 2 diabetes. This is something exercise can help with!

WHAT ARE SOME OF THE SIGNS/SYMPTOMS OF PCOS?

 

  • Irregular and/or heavy menstrual periods
  • Acne
  • Excessive hair growth on the face or body
  • Balding or hair thinning
  • Difficulty with weight management
  • Body image concerns
  • Mood swings
  • Blood glucose control issues
  • Infertility

 

WHAT SHOULD I DO IF I HAVE SOME OF THESE SYMPTOMS?

It’s estimated that up to 70% of people with PCOS remain undiagnosed. If you have some of the above symptoms, speak to your GP to discuss whether you should undergo further testing or see a gynaecologist.

CAN EXERCISE IMPROVE PCOS?

Like most female-specific medical conditions, the research is limited as to whether exercise can change the condition itself. Despite this, there is promising evidence that suggests that certain types of exercise and the intensity of exercises can be beneficial to those living with PCOS.

Exercise is proven to reduce the risk factors of cardiovascular diseases, type 2 diabetes, insulin resistance and depression – irrespective of bodyweight or shape changes. When someone exercises, we also see an improvement in the hormonal profile and female reproductive features, meaning that some types of exercise have incredible potential to improve fertility.

Although painful periods are not usually a symptom of PCOS, some people still experience discomfort and bloating during their menstrual cycle. If you notice that you’re feeling extra bloated or uncomfortable during menstruation, try these types of exercises:

  • Gentle, relaxing yoga
  • Low impact aerobic exercise such as walking
  • Gentle mobility exercises such as cat cow, book openings and knee rocks
  • Tai Chi

Consistent exercise may also help to manage your hormonal profile, helping to reduce the heaviness of menstrual flow and intensity of cramping. This is something that may not happen right away so ensuring you’re regularly active is key!

WHAT AND HOW MUCH EXERCISE SHOULD I BE AIMING FOR?

The data is inconclusive in this area, however current thoughts are that we need to aim for more than the Australian guidelines for the average Australian adult.

If you’re already exercising, trying to achieve the below is the current gold standard approach:

For low-to-medium fitness levels:

  • 150mins of moderate intensity aerobic exercise or 75mins of vigorous intensity aerobic exercise for weight gain prevention per week.

For medium-to-high fitness levels:

  • 250mins of moderate intensity aerobic exercise or 120mins of vigorous intensity aerobic exercise for weight loss and weight regain prevention per week.

PLUS

  • Minimum 2x strength training sessions per week.

AND

  • Maintaining as much incidental physical activity throughout the day.
  • Reduce sitting time by adding walking breaks every 30 minutes.
  • Ensuring you’re active in some way on every day of the week.

 

WHAT IF I DON’T EXERCISE YET?

These guidelines can seem really overwhelming if you’re not already exercising regularly. Remember that small changes can make a big difference, so try firstly to reduce your overall sitting time. Then, slowly increase the amount of structured physical activity you do in your week by going to the pool on the weekends or bushwalking with friends. Exercising with others and in nature is something that research consistently recommends!

If you’re unsure where to start, an Accredited Exercise Physiologist will be able to help. They can provide support by showing you where you can fit exercise into your schedule, helping you find movement that you enjoy and teaching you how to lift weights safely and effectively.

We can also be your biggest supporter by championing the small changes you make and helping you to make these changes for life. Remember, physical activity should be sustainable and enjoyable so if it’s not, seeing an Accredited Exercise Physiologist might be the perfect place to start.

 

Written by Elisha Bunch (nee Silcox). Elisha is an ESSA Accredited Exercise Physiologist and Accredited Exercise Scientist, clinical educator and Director at the Women’s Health Collective.

 

References:

World Health Organisation. (2023). Polycystic ovary syndrome. https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome

Cowan, S., Lim, S., Alycia, C. et al. Lifestyle management in polycystic ovary syndrome – beyond diet and physical activity. BMC Endocr Disord 23, 14 (2023). https://doi.org/10.1186/s12902-022-01208-y

Sharma, S., & Mahajan, N. (2021). Polycystic Ovarian Syndrome and Menopause in Forty Plus Women. Journal of mid-life health, 12(1), 3–7. https://doi.org/10.4103/jmh.jmh_8_21

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