Exercise Guidelines for PCOS Patients
Exercise Guidelines for PCOS Patients
Suitable Exercises for PCOS Patients
1.Jogging or Fast Walking:Exercise is essential for PCOS patients, contributing to maintaining a healthy weight, which is beneficial for fertility.
Jogging or fast walking helps burn excess fat. Ensure the bladder is emptied before exercise, and wear comfortable, loose-fitting clothing.
Adjust jogging time based on individual fitness levels to avoid excessive fatigue. Choose open and well-ventilated spaces for exercise.
2.Walking:Walking is a simple and easily executable exercise suitable for everyone.
Choose environments with fresh air, maintain a moderate walking pace, and avoid walking too briskly or for an extended period.
Choose comfortable shoes, avoid high heels, and refrain from walking in rainy, snowy, or foggy conditions to prevent accidents.
3.Yoga:Yoga is an excellent exercise for enhancing physical strength, muscle tone, balance, flexibility, and overall well-being.
Stimulates hormone-secreting glands, improves blood circulation, and teaches controlled breathing, beneficial for women preparing for pregnancy.
4.Swimming:Swimming is a good choice for PCOS patients, offering resistance to body weight, improving endurance, flexibility, and enhancing cardiovascular function.
Be cautious about swimming duration and water temperature to prevent muscle cramps.
5.Pilates:Pilates is easy to learn and provides exercises for the arms, chest, shoulders, and core.
Particularly beneficial for strengthening the waist and abdominal muscles, which can assist women during pregnancy, childbirth, and postpartum recovery.
Pilates is versatile and can be practiced in various locations.
Exercise Precautions for PCOS Patients
1.Exercise in Moderation:
While exercise is advantageous, excessive and intense workouts may harm the body. Recommend daily exercises with each session lasting about half an hour.
2.Pre- and Post-Exercise Relaxation:
Prior to engaging in physical activity, perform relaxation activities such as leg massage and deep breathing.After exercise, engage in gentle movements to aid blood circulation, helping to dissipate lactic acid and reduce post-exercise muscle soreness.
3.Avoid Immediate Bathing After Exercise:
Avoid immediate cold-water bathing after extensive exercise, as it may stimulate the skin, causing blood vessels to contract and potentially lower immunity.Hot water baths post-exercise can exacerbate insufficient blood supply to the heart and brain.
4.Limit Water Intake After Exercise:
Drinking large amounts of water immediately after exercise can strain the digestive system, diluting gastric juices, reducing their antibacterial effect, and impacting digestion.Rapid water intake may overload the heart, potentially leading to symptoms like heart failure, chest discomfort, and abdominal bloating.
5.Menstrual Period Exercise Tips:
During the menstrual period, focus on gentle and relaxing exercises. In the early menstrual days, choose activities according to comfort.Post-menstrual phase may allow for mild aerobic exercises like slow walks or jogging, but intense activities should be avoided.If fatigue is experienced during exercise, stop and rest.
