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i’m sorry but i just can’t fit that into my lifestyle. i work a 9-7 job so i can really only workout at night. any other suggestions?
I think because stressful excercise raises cortisol.
I looked it up for others struggling with PCOS.
Stressful or excessive exercise can worsen PCOS symptoms by increasing the body's stress hormone, cortisol. High cortisol levels can disrupt hormones, elevate androgens, and exacerbate insulin resistance, leading to issues like fatigue, mood imbalances, and menstrual irregularities. This is why women with PCOS are encouraged to balance intense workouts with moderate activities, proper rest, and a focus on consistency rather than over-training.
How stressful exercise negatively impacts PCOS
Hormonal disruption: Intense, stressful workouts can spike cortisol levels, which can disrupt your entire hormonal balance.
Increased androgens: Chronic stress and intense exercise can lead to elevated levels of androgens, the hormones linked to PCOS symptoms like irregular periods, acne, and weight gain.
Worsened insulin resistance: Stressful exercise can negatively impact insulin sensitivity, a common issue in PCOS. Over time, this can make symptoms worse.
Fatigue and burnout: Women with PCOS often report feeling worse after intense workouts, experiencing increased fatigue, mood swings, or other signs of burnout.
What to do instead
Balance intensity: Limit high-intensity workouts, such as HIIT, to 1–2 times per week. Incorporate moderate-intensity activities like brisk walking, swimming, or cycling on other days.
Prioritize resistance training: Strength training helps build muscle, which increases your metabolic rate and improves insulin sensitivity.
Listen to your body: Adjust your routine based on how your body feels. Overtraining can lead to negative effects like poor sleep, fatigue, and mood imbalances.
Ensure consistency: Aim for a consistent, manageable routine rather than sporadic, extreme workouts. Even short walks are beneficial.
Allow for rest: Incorporate rest days and gentle exercises like stretching or mind-body practices into your routine to allow your body to recover.
I walk over 11k steps a day and still gaining weight. :/
This is absolutely true. I have PCOS and I tried every exercise possible to loose weight. But the only thing that actually helps me is walking.
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