Polycystic Ovary Syndrome (PCOS) and Polycystic Ovarian Disease (PCOD) is one of the most common problem found in 1/5 females which always accompanied by a lot of physically and emotionally distressing symptoms. Hair loss, acne, weight gain, irregular period, fertility issues not only affect women physically but also harm their mental well-being. But the good news is that these signs can be easily managed by following the right diet and exercise. You need not to practice vigorous exercise, less than 30 minutes Workout per day - and that is all you need to achieve your health goals. By taking small steps in the right direction and staying consistent with your activities, you will find yourself feeling more motivated and energized. Regular exercise is the key to being fit and disease-free. It helps you manage weight, improve brain function and reduce symptoms of depression and anxiety.

How Exercise can help? Exercising can help shed kilos - Hormonal imbalance often leads to weight gain in women. The fat is mostly accumulated around the abdominal area, which increases the risk of type 2 diabetes and cardiovascular issues. Eating healthy food and exercising daily, one can shed kilos and maintain healthy body weight. *Exercising can help to boost mood: PCOD and PCOS often affect the emotional well-being of an individual. Women suffering from these hormonal conditions are more prone to mental issues like depression. Exercising even for 30 minutes every day can have a positive impact on the mood and can help to manage negative thoughts. (It is suggested to exercise with some good music or some good company it will keep you motivated. ) *Increase the chance of getting pregnant: Exercising can help to ease your symptoms, promote good quality sleep and reduce the level of stress, all of which can help to increase the chances of getting pregnant. Engaging in any kind of physical activity can lower androgen levels in the body and may regularize your periods and increase your chances of getting pregnant.

You need to find a workout or physical activity which you can perform every day, without getting bored. Exercising daily for 30-45 minutes is one of the easiest ways to stay healthy and live a long life. It helps to cut down the risk of chronic diseases and improve your health condition. When it comes to PCOS and PCOD there is so specific exercise routine that can help. Here Is the list of three best activates that must be the part of your daily routine: * YOGA- Practicing yoga can be another way to stay healthy when suffering from hormonal health conditions. This physical activity is considered best for managing the symptoms of all kinds of chronic diseases. Adding meditation with yoga will help to calm your mind. "Yoga for irregular periods • Yoga that can help you with your menstrual cycle , irregular periods • That can help you with your period cramps. • It will regulate your hormones, activates the glands that release these hormones which will help with period flow and hormonal changes and that actually does a great deal to get your periods on time , consistent the right interval. • It will also open out your pelvis muscles and strengthen your abdominal core and abdominal muscles. • It activates and stimulate your uterus. • Regulates the proper blood flow.

*WALK- Yes! You heard right, If you are not too much into exercising and lifting weight, then even walking for 30 minutes every day can help. You can walk in the park or can even try a treadmill. For effective results add intervals in your walking routine. Walk for 5 minutes at a moderate pace, following 5 minutes of fast-paced walking or jogging. You can also make your walk challenging by changing your routine like hills and flat surfaces. *WEIGHT LIFTING: Yes, weight lifting can be an excellent way to burn some extra calories and shed kilos faster. Pumping iron just two times in a week is enough to cut down fat from the body. You can start slow and increase the weight with time. Focus on your Diet- Few things that you must add in your meal- Seeds: flax seeds, pumpkin, chia seeds. High fiber: Fruits and veggies. Protein: tofu, eggs etc. Nuts & Berries, Beans & lentils.

Diksha Kashyap
Nov. 27, 2020, 7:32 p.m.

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