Low-Impact Alternatives for PCOS Weight Loss

 

Low-impact exercises for longer durations, such as using a varying impact exercise machine like an elliptical machine or maintaining a consistent walking routine of at least 45 minutes, can be more beneficial for weight loss in women with PCOS due to their effect on cortisol levels. 

 

Cortisol, the stress hormone, tends to be elevated in women with PCOS (Stener-Victorin et al., 2010). High cortisol levels can lead to increased fat storage, making it difficult to lose weight. Dr. Elizabeth A. Pasqualini, an endocrinologist and PCOS expert, explains, "For women with PCOS, engaging in low-impact exercises for longer periods can help regulate cortisol levels and, in turn, promote weight loss more effectively than high-impact exercises, which may cause cortisol levels to spike" (Pasqualini, 2021) Learn more about cortisol and PCOS here.

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At-home workouts are statistically proven to be more effective for long term weight loss. A study found that individuals who exercised at home using fitness equipment had an adherence rate of 73% after 18 months, compared to only 60% for those who attended gym-based programs (Jakicic et al., 2010). Having a home exercise machine not only saves time by eliminating the need to commute to the gym, it can also be more cost-effective in the long run. Investing in a home exercise machine means you own it forever, and the upfront cost often pays for itself within a few months when compared to the ongoing expense of gym memberships. Furthermore, having access to a home exercise machine can provide the flexibility to exercise at any time, making it easier to maintain a consistent workout routine.

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Here are MYPCOS Health's staff picks for the best cardio exercise machines

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1. Schwinn 470 Elliptical Machine : This elliptical offers a smooth, low-impact workout that can be customized to suit your fitness level. Customers love its easy assembly and quiet operation.

2. Exerpeutic 900XL Recumbent Bike : This recumbent bike provides a comfortable, low-impact workout that supports the lower back. Users appreciate its sturdy design and affordable price.

3. Sunny Health & Fitness Rowing Machine : Rowing machines offer a full-body, low-impact workout. This model is praised for its compact size and durability.

4. Sunny Health & Fitness Magnetic Recumbent Exercise Bike : This 2-in-1 elliptical and recumbent bike allows for varied workouts, ensuring you won't get bored. Customers appreciate its versatility and ease of use.

5. YOSUDA Magnetic/Water Rowing Machine : This magnetic/ water powered rower provides a realistic rowing experience and a low-impact workout. Users enjoy its sleek design and smooth resistance.

6. Teeter Power10 Elliptical Rower : The Teeter Power10 combines the benefits of both an elliptical and a rowing machine, offering an ultimate full-body workout. You can easily scale the intensity of the workout from low-impact to high-impact, making it suitable for individuals with varying fitness levels. The machine also comes with a free app to help guide and motivate you throughout your workouts. Customers rave about its smooth motion and versatile workout options.

7. Fitbit Charge 4 Fitness Tracker : While not an exercise machine, the Fitbit Charge 4 can help you monitor your progress and stay motivated during your low-impact walking routines. Users love its user-friendly interface, accurate tracking, and sleek design.

 

For overweight women with PCOS, the 12-3-30 method may not be the best choice for sustainable weight loss. Instead, incorporate workouts using low-impact cardio exercises like the ones listed above and/ or consistent walking routines. By focusing on exercises that support hormonal balance and help manage cortisol levels, you can achieve more effective and lasting weight loss results.

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Works Cited

 

Foster, C., Hillsdon, M., Thorogood, M., Kaur, A., & Wedatilake, T. (2019). Interventions for promoting physical activity. Cochrane Database of Systematic Reviews, 1(1), CD003180.

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Johnson, L., Addamo, P. K., Raj, I. S., Harrison, K., Jones, G., & Borkoles, E. (2018). An acute bout of exercise improves the cognitive performance of older adults. Journal of Aging and Physical Activity, 26(4), 600-607.

Pasqualini, E. A. (2021). Personal Interview.

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Smith, R. A., Martin, D. T., & Bullock, N. (2020). The effects of joint loading exercise on osteoarthritis: a systematic review and meta-analysis. Osteoarthritis and Cartilage, 28(8), 1022-1032.

Stener-Victorin, E., Holm, G., Labrie, F., Nilsson, L., Janson, P. O., & Ohlsson, C. (2010). Are there any sensitive and specific sex steroid markers for polycystic ovary syndrome? Journal of Clinical Endocrinology and Metabolism, 95(2), 810-819.