12 Fitness Tips For PCOD In Women

Women suffering from Polycystic Ovarian Disease (PCOD) have a multitude of symptoms. It is quite a common hormonal disorder in women which is caused by small cysts growing on the ovaries.

Some of the symptoms associated with PCOD include infertility, infrequent periods, insulin resistance,

acanthosis nigricans, obesity, insulin resistance syndrome, high cholesterol and high blood pressure. It doesn’t mean that you have to get depressed but having a healthy lifestyle can help you to manage with PCOD.

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A healthier lifestyle is to start with low calorie diet, physical activity and regularly maintaining of healthy weight. If you don't have any health issues, then regular exercise can help you with the weight management and it also improves menstrual cycles. Physical activity can also prevent complications like type 2 diabetes.

PCOD usually occurs both in slender and overweight women. Yet women with PCOD do struggle with their weight especially weight around the abdomen. However, it is particularly important for women with PCOD to find time to exercise in order to burn the calories which can help them to control the insulin levels.

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Here are some fitness tips for PCOD women to adopt into their daily routine.

Control Diabetics

Try to eat small, frequent meals throughout the day. Consuming meals this way can help you to keep your blood sugar levels stable and prevent overeating. This can in turn also promote weight management. Try to opt for nutritious, high fibre carbohydrates instead of eating sugary or refined carbohydrates.

10 Minutes Jump Rope Workout

This is an effective cardio exercise that works on your arms and legs. It helps to strength your bones and improves balance. It tones your upper and lower body and does aid in PCOD weight loss. Try the basic jump by swinging the roper over your head and jump as it passes your feet.

Eat Some Protein

Try to consume protein such as fish, poultry and nuts as this can satisfy your craving and make you feel full. Try to include proteins in your diet as this is a metabolic booster and it is also beneficial for women with PCOD.

Swimming

Simply try to do moderate activities like swimming for 30 to 90 minutes per day. Swimming is one of the best fitness tips for PCOD diagnosed women to get rid of insulin resistance. You can get the most benefits out of swimming such as a healthy heart to a better weight control.

Stress Reduces

Meditation works well to relieve the symptoms of PCOD through some relaxation techniques. Meditation reduces the stress and the production of stress hormones such as cortisol and adrenalin. It has a lot of beneficial effects for physical and emotional health. Mediation is the perfect exercise for PCOD affected women to improve circulation and restlessness.

Walking

Walking is a weight bearing exercise that does make you feel good about yourself. People who are suffering from PCOD also known as Polycyctic Ovarian Syndrome should walk three to four times a week. Walking 30 minutes can help to enhance the mood.

Stay Optimistic

Suffering from PCOD does not mean you will not lose weight. So try to stay positive and be mindful that you can attain anything. So focus on a fitness plan that works well for you.

Keep A Food Journal

Continue eating in a normal manner. Try to update your journal about the change in your diet. Try to keep regular tabs on the calories and carbs in your diet. Keeping a food journal has helped people to maintain health eating. Try to eat a healthy PCOD diet in addition to regular exercise.

High Intensity Cardiovascular Exercise

Make sure to sign up for a personal trainer session in a gym. Do stair stepper, treadmills and exercise bikes when you hit the gym. The cardiovascular exercise can make your hips and legs more shapely and strong.

Aerobic Exercise

Try to aim for aerobic exercise each week. Make sure to include up to 60 minutes of aerobic exercise at least for five days a week.

Run Up The Stairs

Usually take the stairs instead of the elevator. Run up a few flights of stairs for 30 seconds after a 10 minute warm up. You can even walk up and down the stairs and it is excellent replacement for brisk walking. Trying out this fitness tip for PCOD women, which can ensure better balance and agility.

Yoga

Yoga brings harmony between different body systems. It keeps the uterus and ovaries healthy. Yoga does wonders to overcome PCOD. Yoga is the best fitness tips for PCOD women. It is a complementary treatment in combating PCOD. It brings harmony within the body, mind and emotions that helps to control PCOD naturally.