Let me begin by saying HAPPY BIRTHDAY to this blog! I started it one year ago today, as a way to process my thoughts, record what God is doing in our lives, and stay in touch with family and friends. I am so glad I did! It has become such a sweet collection of memories, thoughts, photos, recipes, and milestones.
Now moving on to the topic of today’s post: EXERCISE!
It has only been since graduating from college that I have been aware of the amount of exercise and activity that I give to my body. I have never been athletic, but throughout grade school and high school, I was active in other ways.
In college, I became busy with so many other, non-physical activities that the thought of exercise rarely even crossed my mind until about my junior year. Beginning
junior year, I started walking some. Then during my senior year of college, my mom introduced me to yoga, and I began tagging along with her to class once a week or so.
After graduating and getting married, I continued walking and doing yoga. When we moved to Atlanta I also began incorporating Zumba into my weekly routine. Currently, I walk a several miles each week, attend Zumba classes 2-3 times per week, and do a 10-15 minutes of yoga alone each evening before bed. It has taken a few years of being mindful of my body to learn what exercises are best for ME…. because everyone is different! What works for me may not work for others. What works for me may not be enough for someone else, or it may not be the right kind of exercise routine for someone else.
That being said, I have learned that there are some broad and basic guidelines for effective exercise routines for people who have PCOS. These tips were interesting to me, so I thought I would share them with you today!
1) It is important not to raise your heart rate too high, too fast. This means that a good warm up is important.
2) Get enough cardio to make your heart stronger and to burn fat.
3) Lift light weights (2-5 pounds), but do more repititions. So, use 3 pound weights and do thirty reps instead of using 10 pound weights and doing only 10 reps. (The only time I used weights is when they are incorporated into a Zumba or cardio routine, and I never use more than two-pound weights.)
4) Incorporate cardio every day, but do not do weight training daily. Have a day of resting between each weight training session.
Good workouts for PCOS include:
- Walking briskly
- Water aerobics
- Light weightlifting with high reps
- Drink water before, during, and after your workout.
- Eat properly (of course) before and after your workout.
- Do not over-do it.
- Do not be intimidated!