The Department of Health and Human Services (DHHS) recommends 75 minutes of vigorous or 150 minutes of moderate activity per week... Well, isn't that some specific and helpful information? Unfortunately, that is how most of the recommendations for PCOS are. Vague, non-specific, and generally not helpful. This is because of the lack of quality research out there specific to PCOS.
So, the question is what kind of exercise is most beneficial for those with PCOS?
This study found that doing “10 minutes of vigorous weekly exercise was associated with a reduced odds of metabolic syndrome." (Greenwood, E., 2014) Moderate exercise was not.
What’s considered “vigorous exercise”?
Vigorous exercise is any activity that expends greater than 7 kcal/min. Check out this CDC table of general physical activities defined by the level of intensity for ideas.
Some examples...
Moderate Exercise:
3.5 to 7 kcal/min
Walking at a moderate pace: 3 to 4.5 mph
Racewalking- less than 5 mph
Hiking
Roller skating
Yoga
Vigorous Exercise:
greater than 7 kcal/min
Racewalking or aerobic walking- 5 mph or faster
Jogging or running
Mountain climbing
Rock Climbing
Bicycling more than 10 mph
Source: U.S. Department of Health and Human Services, et. al
Be honest with yourself about where you are on your journey.
Are you at the very beginning? No problem!
Remember our motto: baby steps.
Don’t try to run when you’re learning how to walk again. Literally! Don't do this. You'll hurt yourself. If it’s been a while since you have done moderate exercise you may want to start slow. Just walking. The first baby step.
Remember this is just a starting point. Our nutrition and fitness program can help you when you're ready to lose weight, improve your PCOS symptoms, and feel much better.
Are you ready?
Whether you’re at a moderate or vigorous exercise level;
we can accommodate.
**Disclaimer: PCOS is a serious illness that may require medical attention and treatment. Please consult with your physician before starting a nutrition and fitness program.**
References
Greenwood, E., Pasch, L., Shinkai, K., Cedars, M., & Huddleston, H. (2014). The power of sweat: Vigorous exercise is associated with improved outcomes in polycystic ovarian syndrome (PCOS) independent of total exercise volume. Fertility and Sterility, 102(3), E38.
Physical Activity. (2020, April 21). Retrieved from https://www.cdc.gov/physicalactivity/
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