PCOD is among the most common causes of fertility issues in women of childbearing age. Nearly 1 in 10 women worldwide suffer from it, which can be caused by inflammation, insulin resistance and lifestyle. Women with PCOD typically have problems getting pregnant as the ovaries do not ovulate and release eggs. To ease the symptoms of PCOD, there is a need for targeted exercises. While there are no right or wrong exercises for PCOD, some exercises are more effective than others. So, what are the best exercises for PCOD and pregnancy? Continue reading to know them.
Ovaries release eggs every month, by a process called ovulation. It also produces essential hormones, androgens, progesterone and estrogen. These hormones support pregnancy, control your menstrual cycle and maintain hormonal balance. In women with PCOD, multiple follicles containing eggs start to develop in the ovaries but fail to mature and release eggs during ovulation, often remaining as small cysts. These eggs neither get released nor complete their development during ovulation, resulting in their accumulation in the ovaries. This forms cysts, the ovaries enlarge, resulting in excessive production of androgens (male hormones), causing a hormonal imbalance. It can lead to multiple symptoms like
● Missed or irregular periods
● Fertility issues
● Weight gain
● Acne
● Hair thinning
● Excess hair on the chin and face
The cause of PCOD is not known, but it is linked to hormonal fluctuations in the body, causing high insulin levels. Insulin optimises sugar levels; a woman with PCOD is likely to have insulin resistance, and the body produces more insulin to compensate. Insulin levels also increase when you are overweight, and this causes more testosterone (male hormone) production.
Regular exercise is essential for overall health, as there are numerous benefits. However, it is especially critical for women with PCOD, as they are at a greater risk of diabetes and obesity because of insulin resistance, which makes it easy to gain weight. There is a link between excessive weight and lack of exercise, and both are potential factors that contribute to insulin resistance. Exercise and a balanced diet are important for maintaining a healthy weight. Listed below are a few benefits.
● Balances hormones: Exercise increases happy hormones (endorphins) and lowers insulin and estrogen levels.
● Better mood: Women suffering from PCOD are susceptible to depression because of their constantly fluctuating hormone levels. Exercise helps to release happy hormones (called endorphins), which help with your overall mood.
● Boosts ovulation: A PCOD gym routine for fertility boost is a must, as exercise improves hormone balance and optimises ovulation, which increases conception chances for women wanting to start a family.
● Helps with weight loss: Losing weight can be challenging when you have PCOD. Exercise aids in burning calories, boosting metabolism, and building muscle, aiding weight loss.
● Improves sleep quality: Women with PCOD have an increased likelihood of snoring, sleep apnea, etc., which is further aggravated by weight. Exercise can help you sleep better.
● Reduces diabetes risk: Cardio and other exercises can help increase your insulin response.
● Reduces risk of heart disease: Women with PCOD often have high cholesterol, which can lead to heart problems and high blood pressure. Eating healthy foods and exercising regularly can lower cholesterol levels and keep your heart healthy.
● Cardio exercises: These are exercises where you maintain a consistent energy level throughout your workout. Swimming, running, walking, hiking, and biking are all cardio exercises. Even a 30-minute workout offers the benefits of improved mood, aids weight loss and reduces insulin resistance. Since women with this condition are more prone to weight gain and diabetes, add this to your PCOD workout plan for pregnancy.
● HIIT: It is short for high-intensity interval training. This workout is a mix of very high-intensity short bursts of cardio followed by a small rest period. For instance, a minute of jogging followed by a minute of rest, followed by two minutes of running and rest. HIIT burns fat and improves cardio fitness, making it a great exercise for women with PCOD. Another advantage of HIIT is that it improves insulin resistance and reduces testosterone, which decreases the severity of PCOD symptoms.
● Strength training: These exercises help to build muscle using weights, resistance bands or bodyweight. Studies indicate that resistance training for women with PCOD is effective in reducing testosterone than other exercises. Exercises like tricep dips and push-ups build upper-body strength and muscles, burn calories and body fat, and improve metabolic rate, all helping hormone regulation and weight loss.
● Yoga: Yoga is one of the most effective mind-body exercises for managing PCOD and pregnancy. Stress is one of the causes of PCOD, leading to more cortisol production, resulting in weight gain. Yoga, meditation and pilates are beneficial in improving symptoms. Fertility experts recommend yoga as it gently massages the abdomen and other internal organs. This increases blood circulation and the functioning of the organs. It helps improve metabolic rate and weight management. Exercise to boost fertility includes butterfly pose, cobra pose, boat pose, malasana pose and prasarita asana pose.
Over-training and over-exercising can make your menstrual cycle more irregular because of an increase in cortisol, which causes a hormonal imbalance. Instead of intense exercise, stick to an achievable routine including fun activities and days of gentle exercise like yoga. To see results, it usually takes a few months of regular exercise, so be consistent. Additionally, opt for a balanced diet of whole foods, fresh fruits and vegetables, healthy fats, complex carbs and minimal sugar.
● Complete 3 sets of squats, 10-15 repetitions, to stimulate metabolism and increase leg strength.
● Then, do push-ups, 3 sets of 8 to 12 repetitions.
● Planks can also be performed for 20 seconds to regulate your insulin levels and strengthen core muscles.
● Cat-cow pose for 8-10 repetitions for spinal flexibility.
● Butterfly pose for 30 seconds to boost hormonal health and blood circulation.
● Child pose for 1 to 2 minutes to reduce cortisol levels and stress.
● Jumping jacks: 2 to 3 sets of 30 seconds
● Jogging in place: 2 to 3 minutes to burn calories and improve heart rate.
● Dancing: Dance 10 to 15 minutes to your favourite music.
Exercise improves PCOD symptoms. It restores hormonal balance, ovulation and fertility, increasing the chances of pregnancy. Plus, it also improves your mental health. It may feel daunting to begin this fitness journey, but even one small step is enough to take meaningful strides in symptom reduction. Begin with a brisk walk, one of the best exercises for PCOD and conception, and follow it with strength training, yoga, etc. You will slowly see the results of your hard work!
