Bump up your steps to better manage the insulin resistance that can occur when you have PCOS.
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Approximately 5 million women in the United States have polycystic ovary syndrome (PCOS).
She explains that regular exercise and following a healthy diet can help women with PCOS better manage their condition.
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How Walking Helps PCOS
you’ve got the option to think ofexerciseas free medication.
It boosts mood-enhancing hormones, builds and maintains muscle mass and strengthens bones.
Walking is one of the most underrated aerobic exercises, says Plano.
Additionally, walking can improve ovulation and set the stage for ahealthy pregnancy.
Below, youll find a seven-day beginner walking plan to kick-start your PCOS exercise journey.
A brisk walking pace is generally considered to be a pace of 15- to 20-minute miles.
Day 1: Start Slow
Go for a brisk 10-minute walk.
Its especially important to start slowly if you havent been regularly active.
Over your first couple days, you want to ease into your new exercise routine, says Plano.
Day 2: Add Time
Its time to increase the time on your feet.
Aim for a 15-minute brisk walk today.
You know if you have the pace right if it’s possible for you to talkbut not singwhile walking.
Day 3: Build Up Stamina
Todays goal is a 20-minute brisk walk.
Take a slower-paced 20-minute walk today.
Use this time to pay attention to (and enjoy) your surroundings.
Day 6: Continue Moving
Aim for another 25-minute brisk-paced walk on your preferred terrain.
(Or in whatever way you gotta divvy it up.)
Research shows that evenfive-minute walking snacksare good for your health.
Aim for a 30-minute brisk walk.
When youve crossed the finish line, celebrate your accomplishment.
Reflect on how you feel physically and mentally.
Can you repeat the same plan next week, or adjust the pace or duration?
Remember, consistency is key to making walking a lifelong habit.
Centers for Disease Control and Prevention.PCOS (Polycystic Ovary Syndrome) and Diabetes.
Woodward, A., Klonizakis, M., Broom, D.Exercise and Polycystic Ovary Syndrome.
In: Xiao, J.
In:Physical Exercise for Human Health.
Advances in Experimental Medicine and Biology; 2020
American College of Sports Medicine.Starting a Walking Program.
Centers for Disease Control and Prevention.Measuring Physical Activity Intensity.
