PCOS or polycystic ovarian syndrome can cause various issues but it can also be managed with regular workouts. These 4 exercises can help you in a big way!
If you suffer from the polycystic ovarian syndrome, you already know how physically and emotionally distressing it can be. It is a hormonal condition that can cause multiple issues but one of the most prominent ones is weight gain.
Apart from weight gain, PCOS wreaks havoc on your body in several other ways. Your body produces testosterone in higher quantities which can cause some major changes in your menstrual cycle.
It also leads to reduced fertility, increased hair growth, and changes in your skin such as acne or darkened skin patches. In most cases, it also causes insulin resistance.
PCOS affects up to 18% of women but can be managed with a nutritious diet and regular physical activity. So, let’s take a look at the 4 workouts you need to get to for PCOS. All set?
1. Cardio
Try and include moderate exercises like brisk walking, jogging, cycling or swimming to help tackle symptoms of PCOS. These exercises increase your body’s response to insulin, reducing the risk of cardiovascular diseases and type 2 diabetes.
Take out 30 minutes every day for cardio. You’ll definitely see a change in your weight and mental health.
2. Strength Training
It’s extremely helpful in reducing insulin resistance and increasing the metabolism rate. Make sure you include strength training as part of your fitness regimen. You can try bodyweight exercises like squats, push-ups, or tricep dips to improve the function of insulin in your body.
What’s more, it can also accelerate your metabolism by building more muscle mass.
If you combine resistance moves with cardio, you can get a lean body. Now, isn’t that absolutely amazing?
3. High-intensity Interval Training
It’s really not about exercising for too long but doing it the right way. Hence, it is important to swap between short bouts of high-intensity exercise and low-intensity recovery.
Not only does it boost your cardiovascular fitness, but it also benefits those with PCOS. Exercise on a spin bike for only 10 to15 minutes and burn calories while reducing abdominal fat more effectively.
4. Core Strength
If your weight is above the normal range, you can suffer from severe back pain and poor posture. Hence, including core training in your fitness routine is important. These muscles support your spine and must be strengthened.
If you are trying to conceive, make sure to also train your pelvic floor muscles. They’re a vital part of your core, helping tackle urinary incontinence, boosting sexual health, and enhancing pelvic stability.
Ladies, it’s time to focus on your fitness regime, and reduce the symptoms of PCOS!
Why Are PCOS Workouts Important?
- A good workout helps balance your hormones by increasing endorphins and decreasing estrogen and insulin.
- PCOS exercise releases endorphins (happy hormones) regularly and helps you deal with stress and anxiety.
- You can lose weight by engaging in daily PCOS exercise and following a healthy eating regimen.
- It can also help promote restful sleep, especially if you struggle with snoring, sleep apnea, and other issues.
- Aerobic activity can improve insulin sensitivity which can also help in reducing the risk of diabetes.
- You can manage your cholesterol levels easily with PCOS exercise at home and a good diet.
- Your heart’s health will improve extensively with regular PCOS exercise.
How Much PCOS Exercise Do You Need?
You don’t need to exercise for several hours to control your PCOS symptoms. Here’s a better, evidence-based sweet spot worth trying:
| Type | Frequency | Duration |
| Strength training | 3–4×/week | 30–40 min |
| Post-meal walking | Daily (after 1–2 meals) | 15–20 min |
| Yoga / breathwork | 2–3×/week | 30–45 min |
| Moderate walking | 3–4×/week | 30–40 min |
| HIIT (optional) | 1–2×/week | 20–25 min |
This makes for around 45 to 60 minutes of movement for a woman per day. This can be easily spread across a morning strength session and a post-dinner or evening walk.
Common Mistakes That Women With PCOS Must Avoid
- Doing Only Cardio: Running on the treadmill will not help much if you do not do strength workout.
- Intense Exercise Through Exhaustion: You must rest if you wake up exhausted or are having heavy periods.
- Starting Too Fast: Slow, consistent progress is better than going for daily HIIT and crash workouts.
- Ignoring Post-meal Movements: You should not miss out on the benefit of moving 15 minutes after having a meal.
- Skipping Meals Before Exercise: Your cortisol levels will go high if you workout on an empty stomach, so have curd or soaked almonds before your routine.
How Does Diet Affect PCOS?
A dietitian is the best person who can encourage some appropriate eating behaviors to help reduce your PCOS symptoms.
Type 2 diabetes is diagnosed more frequently in women with PCOS. Most gynecologists recommend having high-quality, high-fiber carbs regularly to stabilize your blood sugar levels.
A balanced PCOS diet can also help maintain your body’s homeostatic equilibrium. It provides more energy to your cells by supplying glucose and promoting insulin efficiency in your body.
This procedure results in less insulin being reduced into your bloodstream. This often reduces the synthesis of androgen and helps lessen PCOS symptoms.
What Should Be Your Healthy Eating Plan?
You can incorporate the following habits in your lifestyle for healthy eating with each meal:
- Add lean proteins like skinless chicken, fish, or tofu to your meals.
- Cook with oils high in unsaturated fats, such as olive oil.
- Add a vegetable, such as kale, spinach, broccoli, and peppers.
- Incorporate a serving of nuts, beans, or lentils.
- Choose brightly-colored fruits, such as blueberries, oranges, red grapes, and cherries.
- Choose whole-grain bread options.
When to Talk to a Gynecologist?
You can consult a gynecologist in Mumbai to discuss lifestyle modifications if you have PCOS. They can help you with any medical conditions that could limit your ability to do PCOS exercise. Examples include problems related to arthritis or the heart.
Our specialists at the Obstetrics and Gynecology department in Wockhardt Hospitals make sure to help you with these queries and issues. You can book an appointment and get started with your diagnosis and treatment soon.
Frequently Asked Questions
1. Is there a good PCOS exercise plan?
There is no specific PCOS exercise plan for women. Most exercises or workouts are based on the person, their age, and experience. However, you must choose only those exercises that can help reduce PCOS symptoms and improve body health.
2. What are the most effective exercises for PCOS?
Strength training, cardio, walking, and yoga are some of the most effective exercises for PCOS. A gynecologist in Mumbai can also help you learn more about other lifestyle changes to manage the symptoms.
3. Can PCOS exercise help with weight loss?
PCOS exercise can help with weight loss, but it should not be the only routine you follow. You should also do consistent cardio and strength training and talk to your trainer for effective weight loss.
4. What are the benefits of PCOS exercise?
PCOS exercise includes regular cardio and strength training in most cases. These workouts help improve your body’s response to insulin. That reduces your risk of getting diabetes and other issues.
5. How much exercise is originally recommended for women with PCOS?
Your PCOS symptoms may get better if you try exercising at least three times each week. You can also speak to your gynecologist if you are still confused about the workout intensity and routine.
