PCOS at Home Workout

What is PCOS

Pcos is a hormone imbalance that affects ovaries and how it works. Key hormones imbalances involve androgens, insulin, LH hormone, progesterone, estrogen. People having Pcos have low energy and slower metabolism which can be managed by lifestyle changes and guidance.

PCOS Symptoms

PCOS symptoms area acne, hair growth, hair thinning, weight gain, cravings, fatigue, irregular ovulation, irregular periods, mood swings, low energy, brain fog, irritability, anxiety, low mood, depressive symptoms, feeling overwhelmed and sleep problems.

PCOS Cause

This can be genetic and because of insulin resistance. When our body produces extra insulin, it triggers ovaries to make more androgens. Sedentary lifestyle and chronic low grade inflammation can also be responsible for hormone imbalance.  

PCOS Treatment

PCOS is managed with a combination of medical support and lifestyle changes. Medical treatment may include options that help with hormone imbalance, insulin sensitivity, acne and excess hair. For emotional wellbeing, therapy is useful in managing stress and anxiety. Lifestyle changes such as mind-body exercise and regular physical activity and maintaining a healthy weight can help with PCOS symptoms.

5 Pcos at Home Workout

There are a variety of workouts that you can try at home to help with PCOS symptoms. Generally aerobic, strength training, stretches, and mind-body exercise are recommended because each one target different part of the condition for example insulin resistance, inflammation, hormone imbalance, stress, and metabolic health.

1. Stretching

One of the best PCOS at-home workout is stretching. This workout is simple and can be done anytime, anywhere. Stretching improves flexibility and helps reduce stress hormone. After stretching, many people feel calmer as it lowers cortisol levels.

This exercise also improves blood circulation helping the body to use glucose more effectively. Chronic low-grade inflammation is quite common these days and with PCOS it can worsen the symptoms. Stretching lowers inflammatory signals by reducing stiffness. 

When stress and fatgue are high, women with PCOS often experience hip tightness, lower back pain and stiffness. Regular stretching helps in relieving these tensions and improve flexibilty. 

Just 5-10 minutes of stretching after waking up and before going to bed can make a big difference is someone's life with PCOS.

Stretches to Consider for PCOS at Home Workout

There are several types of stretches that you can try at home at your own ease. A few that are especially useful include:

For lower back pain consider lower-back stretches as they are really useful if you get stiffness.

I fyou have hip tightness go for hip-opening stretches as they are effective for pelvis tension.

For gently mobilising spine and lowering stress hormone do Cat-cow stretches.

Seated Spinal twist is best for reducing bloating which is common in PCOS.

2. Walking Workout

Walking workouts are easy to do and you will also enjoy when there are different styles of walking. 

Indoor Brisk Walking

Brisk walking is perfect for PCOS at-home workout because it's a moderate-pace activity that improves insuline resistance and also helps with weight loss. Keep in mind to raise heart rate so it counts as moderate intensity and if you do not have time to go out for a walk, you can simply walk at fast pace around your room or hallway.

Walk-in-place Walking

For limited space, you can move in a room with enough space to perform a walking workout in one place. Simply walking on the spot can help regulate blood sugar and reduce muscles stiffness.

Low-Impact Cardio Walk

In this style of walking, you add side steps, knee lifts, or arm swings to your walk. This is a fun way to burn calories and improve metabolism by gently adding some movements in your routine. It also gives your heart a low-impact cardio workout which is good for heart health.

Interval Walking

One of the styles of walking is an indoor interval workout, where you switch between fast and slow walking paces. It is great for adding up into your daily physical activities.

Stair Walking

If your home has stairs, walking up and down stairs slowly activates your muscles and improves joint and body pains caused by stiffness.

3. Tai Chi

Tai chi is a practice that is gentle yet effective for a PCOS at-home workout. Simple and easy moves can help burn calories and improve flexibility. Many people recommend tai chi because your body benefits from the movements that are enjoyable and calming. There are different ways of doing this, which include:

Tai Chi Breathing

This method uses inhaling and exhaling through the nose and focuses on slow, deep, continuous abdominal breathing which helps clam nerves and improve sleep.

Tai Chi  Flow for Fatigue

Fatigue is common with PCOS, and on low-energy days, slow and gentle movements are ideal for starting your day. This helps improve energy without overexertion.

Tai Chi for Balance and Mobility

In this workout, smooth and controlled steps improve blood circulation, which is useful for easing tension in areas where women with PCOS often feel discomfort.

4. Strength Training Resistance Band Workout

Strength-training resistance bands are an amazing PCOS at-home workout. This method helps improve strength in the shoulders, knees, and other important joints. When joints are strong, they protect the muscles and make the body more flexible. These workouts improve isulin resistance, inflammation, energy, and help lower androgen levels. Make sure to give 2-3 days rest in between resistance band workout for full recovery.

Squats

Using a resistance band while doing squats helps improve strength in the quadriceps, glutes, hamstrings, hip mucles, and core muscles, and makes large muscles burn more glucose. This is useful for building lower-body strength and improving insulin sensitivity.

Resistance Band Rows

Resistance band rows help in improving posture, strengthening back muscles and support metabolic health. You will feel a noticeable difference after performing this, but make sure not to overdo it, as this can injure muscles. It is perfect for home workouts.

Pedal resistance band for Belly Fats

Women with PCOS usually have belly fat, and this workout is ideal for reducing lower-belly fat and improving insuline sensitvity. It works by engaging core muscles and is also joint-friendly. This can help balance hormones by lowering androgens levels.

5. Strength Training Weight Workout

There are a variety of dumbbell workouts to improve posture, increasing energy, and loosing weight. Doing 25 minutes of strength training full body dumbbell workout can significantly help with PCOS symptoms.

Dumbbell Squats

Dumbbell squats mainly strengthen the quadriceps, glutes, hamstrings, and hip muscles. As these muscles become stronger and stable, the hips move better and feel less stiff. This indirectly helps with hip mobility while burning more glucose and improve insulin sensitivity. 

People enjoy doing this workout because they feel more energtic and it helps them in reducing pain and stiffness. If you do not have dumbbells at home, you can simply fill two one-litre bottles with water and perform the workout. It is your choice to use half-litre, one-litre, or two-litre of bottles depending on your capacity.

Dumbell Shoulder Press

This strength training builds upper-body strength and support overall metabollic health. Lifting dumbbells overhead activates the shoulders, upper back, and core while improving insulin sensitivity at the same time.

*Always consult with your GP before starting any workout for guidance and support.

Related Posts:

10 Amazing Health Benefits of Walking

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