Plenty of exercise is one of the keys to enjoying good PCOS (Polycystic Ovarian Syndrome) health. The more calories you burn, the greater the health benefits. For example, exercise increases insulin receptor sites on your cell surface and helps to reverse Insulin Resistance, an imbalance of glucose and insulin in your blood stream, which can be an underlying cause of PCOS weight gain and obesity.
Avoiding excess weight reduces the risk of developing serious conditions like the cluster of Cardiovascular Diseases called Metabolic Syndrome, as well as Pre-Diabetes leading to Type II Diabetes. Another advantage of losing weight is that it means you’ll have more energy. But finding the actual motivation to get started can be very difficult if you’ve gotten into the habit of being inactive for years.
So what’s a good way to begin? Well, first of all, you shouldn’t launch right away into an energetic regime. Nobody says you have to start running for miles or lifting weights. A gentle introduction to exercise is safer and more beneficial. And an ideal introduction is to start walking whenever you can.
Buying a step counter is motivating because you can record your efforts and see the progress you’re making. Step counters or pedometers are easily available at sporting goods stores, drug stores or on line.
Wear one whenever you can and set an initial target of 2,000 steps over the course of a day. That’s around a mile in distance.Try to walk short distances whenever the opportunity arises, so you can reach your daily target. Once you’re mastered 2,000 steps, find excuses to walk a little further each day, even if it’s just around the block a few times.
If you work in an office, take the stairs instead of the elevator, go for a stroll at lunchtime and walk to talk to a friend in the building instead of telephoning or emailing. You’ll be amazed how easy it is to add hundreds of steps a day.
After a few weeks, set a daily target of 5,000 steps and, once you achieved it, build up from there. Only cover distances that feel comfortable for you. Fitness experts recommend taking 10,000 steps a day, which is about five miles. That may not be practical for a number of reasons, including lack of time in a busy day. But it certainly is something to aim for.
If you have young children, they’ll notice a welcome difference because you’ll want to spend more time playing with them, both inside the house and outside. Everyone benefits from increased activity. Obesity among children in the U.S. is on the rise. So you’ll be doing your kids a big health favor if, with your new-found energy, you encourage them to get exercise by joining them in activities like swimming or cycling. Even your dog, if you have one, will love you more for taking him or her for extra outings to the local park.
More strenuous regimes like aerobics and weight training may beckon to you in the future. But if you’re new to exercise, walking is a great way of taking that first step to new horizons.
- Take the PCOS Quiz! Get your score and assess your hormone health risks.
- Join our Facebook Sisterhood Group Pose your questions to this group of like-minded women. Get the answers to your questions and the support you need.
- Checkout the Hormone Reset. Guided Practices to eliminate anxiety, lose weight and boost energy.
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