Olahraga apa yang Cocok untuk Penderita PCOS?

Olahraga apa yang Cocok untuk Penderita PCOS?
Credits: Freepik. Berolahraga saat mengalami PCOS akan membantu menurunkan berat badan, mengelola stres.

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Ketika Anda sering mengalami periode menstruasi yang tidak teratur, memiliki pertumbuhan rambut berlebih, mengalami problem jerawat dan juga infertilitas, maka Anda perlu memeriksakan diri ke dokter. Semua kondisi tersebut mungkin disebabkan oleh sindrom ovarium polikistik atau sering disebut PCOS.

PCOS sebenarnya adalah gangguan hormonal yang dialami wanita di usia produksi. Gangguan ini mungkin disebabkan oleh kelebihan kadar androgen di dalam tubuh sehingga ovarium (indung telur) memproduksi kantong-kantong berisi cairan dalam jumlah yang banyak. Hal ini dapat memengaruhi pelepasan sel telur secara teratur dan menyebabkan sel telur tidak terbentuk sempurna.

 

Siapa yang Berisiko Mengalami PCOS?

Wanita yang telah pubertas berisiko mengalami PCOS. Umumnya PCOS terdeteksi di usia 20-30an, ketika wanita sedang merencanakan kehamilan. Risiko PCOS ini akan meningkat bila Anda memiliki kelebihan berat badan atau obesitas.

PCOS seringkali tidak disertai gejala apapun, kondisi ini kerap baru diketahui saat Anda kesulitan untuk bisa hamil.

 

Mengatasi PCOS dengan Berolahraga, Apa Saja yang Bisa Dilakukan?

Kabar baiknya, Anda masih bisa hamil walaupun mengalami PCOS. Tetapi Anda mungkin harus melakukan usaha ekstra untuk membantu mengelola gejalanya dan meningkatkan peluang kehamilan.

Selain mengonsumsi obat-obatan yang telah diresepkan, Anda juga akan disarankan menjalani hidup sehat seperti mengubah pola makan dan juga berolahraga untuk mengatasi PCOS.

Berolahraga saat mengalami PCOS akan membantu menurunkan berat badan, mengelola stres, meningkatkan kesehatan jantung, menurunkan kadar kolesterol dan juga tekanan darah tinggi.

 

Olahraga apa saja sih yang cocok dilakukan untuk penderita PCOS?

Olahraga aerobik/kardiovaskular

Olahraga aerobik atau kardiovaskular merupakan olahraga yang bertujuan untuk meningkatkan kesehatan jantung dan paru-paru. Olahraga aerobik ini efektif membakar kalori sehingga membantu menurunkan berat badan Anda. Anda bisa memilih jenis olahraga yang sesuai dengan minat Anda, misalnya seperti bersepeda, menari, atau ikut kelas aerobik. 

Latihan HIIT

High-intensity interval training (HIIT) atau latihan intensitas tinggi dikatakan dapat membakar lemak lebih banyak dalam waktu yang lebih singkat. Latihan HIIT ini meliputi burpees, tuck jumps (melompat sambil mengangkat kaki setinggi mungkin), dan mountain climber (gerakan seperti mendaki gunung).

Menurut sebuah penelitian yang diterbitkan di jurnal PLOS ONE, wanita obesitas dikatakan dapat menikmati latihan HIIT dan cenderung melanjutkan latihan dalam jangka panjang karena latihan ini cukup efektif dan tidak perlu membutuhkan waktu yang terlalu lama.

Interval Training 

Interval training adalah cara berolahraga dengan tingkat intensitas yang berbeda. Dalam latihannya, latihan interval melibatkan beberapa gerakan dalam satu sesi untuk menjaga detak jantung tetap tinggi.

Main-Body Exercise

Main-body exercise, seperti yoga, pilates, dan tai chi. Olahraga ini tidak hanya dapat membakar kalori, tetapi juga dapat mengurangi tingkat stres yang dapat memperburuk gejala PCOS. 

Latihan Kekuatan

Latihan kekuatan dilakukan untuk membangun otot dan tulang yang lebih kuat. Dengan meningkatkan massa otot, maka akan memungkinkan Anda membakar lemak lebih banyak bahkan di saat beristirahat sekalipun. Anda bisa melakukan latihan angkat beban atau latihan dengan resistance band.

Untuk memaksimalkan usaha menurunkan berat badan dan mengelola gejala PCOS, Anda juga sebaiknya mengimbangi dengan pola diet sehat. Jika Anda tidak merasa yakin dengan jenis diet yang populer dan beredar di masyarakat, Anda bisa mengunjungi ahli gizi dan meminta perencanaan program makanan yang khusus untuk orang dengan PCOS.

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Minggu, 16 April 2023 | 05:20
Tags : olahraga pcos ciri ciri pcos gangguan kesuburan

Nicole Galan, RN (2021). Benefits of Exercising When You Have PCOS. Available from: https://www.verywellhealth.com/setting-up-your-exercise-routine-2616476

Mayo Clinic (2020). Polycystic ovary syndrome (PCOS). Available from: https://www.mayoclinic.org/diseases-conditions/pcos/symptoms-causes/syc-20353439

Cleveland Clinic (2021). Polycystic Ovary Syndrome (PCOS). Available from: https://my.clevelandclinic.org/health/diseases/8316-polycystic-ovary-syndrome-pcos

 

Rachel Nall, MSN, CRNA (2020). The Best Types of Exercise for Polycystic Ovarian Syndrome (PCOS). Available from: https://www.healthline.com/health/womens-health/exercise-for-pcos

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