Is running a good exercise for PCOS?
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Polycystic Ovary Syndrome or PCOS is quite a common health problem that affects women of reproductive age. Women with this condition may have irregular menstrual cycles, and their ovaries may develop numerous small collections of fluid, which can prevent regular ovulation and impact fertility. Apart from infertility, women with PCOS may also experience weight gain. Exercising can offer numerous benefits for women with PCOS, as it can help manage symptoms like weight gain. We know that running is one of the exercises that can help lose extra body weight, but it can offer more benefits for women with PCOS. Know if running is the best exercise for PCOS.
How does running help women with PCOS?
PCOS affects around 8 to 13 percent of women who are in the reproductive stage, according to the World Health Organization. Here are a few common PCOS symptoms:
- Infrequent, irregular, or prolonged menstrual cycles.
- Excess facial and body hair
- Severe acne.
- Male-pattern baldness
- The ovaries may become enlarged and contain follicles that surround the eggs, leading to disrupted ovulation.
- Weight gain
- Insulin resistance
- Fertility issues
- Mood swings
"Many women with PCOS experience difficulty managing their weight, and experience insulin resistance, which can lead to higher blood sugar levels and an increased risk of type 2 diabetes," says gynaecologist and obstetrician Dr Pratibha Singhal.
Exercise for PCOS: Is running effective?
Exercising may help to manage some of these symptoms. Doing moderate-intensity aerobic exercise for 150 to 300 minutes or 75 to 150 minutes of vigorous-intensity aerobic activity every week can help women with PCOS, according to research published in the Journal of Science and Medicine in Sport in May 2024. Engaging in vigorous aerobic exercise may improve insulin sensitivity in people with PCOS, according to a study published in the Journal of Functional Morphology and Kinesiology in 2020.
"Running can be particularly beneficial for those experiencing PCOS symptoms, as it is one of the most effective type of aerobic exercise," says Dr Singhal. Here's how it can help:
1. May reduce insulin resistance
Running, like other forms of aerobic exercise, enhances the body's ability to use insulin efficiently. "This is crucial for managing blood sugar levels, as many women with PCOS experience insulin resistance," says Dr Singhal.
2. May lower risk of diabetes
Since running can help in improving insulin sensitivity, it can help in reducing the risk of developing type 2 diabetes, which is a common concern for women with PCOS.
3. Promotes weight loss
"Regularly running can help with managing weight or drop some pounds," says fitness expert Yash Agarwal. Weight management is important for reducing the severity of PCOS symptoms, such as irregular menstrual cycles and excess androgen production.
4. Balances hormones
Regular running can help regulate menstrual cycles by balancing hormone levels, making ovulation more regular and potentially improving fertility. It can also lower levels of male hormones (androgens), which may reduce symptoms like acne, and excess hair growth.
5. Boosts mental health
"Running can improve mood and reduce stress, which can be beneficial since stress may exacerbate PCOS symptoms," says Agarwal. Running triggers the release of endorphins, the body’s natural "feel-good" chemicals, which can alleviate stress, anxiety, and depression often associated with PCOS.
6. May enhance fertility
"By improving hormonal balance and reducing weight, running can enhance ovulation," says Dr Singhal. It is crucial for women with PCOS who are trying to conceive.
7. May support cardiovascular health
"Women with PCOS tend to be at a higher risk of heart disease, and running can strengthen the heart and improve circulation, reducing this risk," says Dr Singhal. Regular running can also help to maintain healthy blood pressure levels, further protecting against heart disease.
How to run properly?
To reap the benefits of running, you need to know how to do it properly.
- Begin with a 5 to 10 minute warm-up such as brisk walking or light jogging to prepare your muscles and joints.
- Maintain an upright posture, keep your shoulders relaxed, and swing your arms naturally. Ensure your foot lands beneath your hip to minimise impact.
- Breathe deeply and regularly, and aim for a steady rhythm that matches your running pace.
- After running, spend 5 to 10 minutes cooling down with a slow jog or walk, followed by stretching to improve flexibility and reduce muscle soreness.
- Start slow and gradually increase your running speed and distance to avoid any kind of injury.
"You can go for a run 3 to 4 times in a week to help manage PCOS symptoms without causing undue stress on your body," says Agarwal.
When to avoid running with PCOS?
You should avoid running if you:
- Experience severe PCOS symptoms like extreme fatigue or pain. Instead of exerting, it might be best to rest and consult a doctor.
- Are recovering from an injury or illness that could be aggravated by exercise.
- Are under significant stress or overtraining. It might be beneficial to take a break or go for low-impact exercises to prevent burnout.
Running may be good for managing PCOS symptoms like weight gain and insulin resistance. But make sure your posture is right, and do warm-up exercises to avoid injuries. Also, pay attention to any pain or discomfort and address it as soon as you can to avoid exacerbating potential injuries.
