Finding the Right Balance: An Ideal Exercise Routine for PCOS
When it comes to managing PCOS, exercise can be incredibly beneficial for improving hormone balance, reducing insulin resistance, and boosting overall mental and physical well-being. However, it’s important to find a routine that is manageable and tailored to your body’s needs, rather than stressing yourself out and pushing yourself too hard. In this post, I'll be explaining my ideal, balanced exercise routine that has worked wonders for me when it comes to PCOS management.
1. Start with Gentle Cardio
Low-impact cardio can be great for supporting your heart health and helping your body use insulin more effectively. Here are a few activities I like to alternate between:
- Walking: A brisk 20-30 minute walk a few times a week can do wonders for your energy levels and stress reduction. Even if you're not focusing on your pace and going slow, incorporating more walking into your everyday life is still is still incredibly beneficial for your health in all aspects. I always aim to have at least a 15 minute walk every day outside of my regular work or daily routine regardless of what I'm up to or what my exercise goals are for that particular day. Choosing to walk whenever I can instead of driving or using public transport has also helped up my daily step-count.
- Cycling: Riding a stationary or regular bike at a moderate pace is gentle on the joints and can easily be adjusted to your fitness level. This is a favourite of mine if I'm in the gym as well since there's usually a few cycling machines free even during busy hours!
- Swimming: This full-body workout is low impact and perfect for those who experience joint pain or want to keep things gentle. I find swimming especially relaxing and meditative, as my body will fall into a repetitive rhythm that clears my head, a perfect weekend workout after a particularly stressful week.
As with a lot of things concerning PCOS management, consistency is key. I aim to do gentle cardio 3-4 days per week on top of meeting my daily walking goal, and I focus on making my routine feel enjoyable and sustainable.
2. Incorporate Strength Training
Strength training is especially important for women with PCOS, as it can improve insulin sensitivity, boost metabolism, and support hormone balance. Don’t worry—this doesn’t mean you have to lift heavy weights at the gym, you won't get super bulky unless that's a specific aesthetic goal you want to work towards - I promise!
- Bodyweight Exercises: I started out only doing beginner exercises with no extra weight, like squats, lunges, and push-ups and alike. These can be done at home whenever you can fit in the time and can be modified to suit your fitness level.
- Resistance Bands: I use resistance bands to add intensity to my workouts without the need for heavy equipment. They are relatively inexpensive to buy and are perfect when you are ready to add a little more difficulty to your regular bodyweight exercises.
- Light Weightlifting: If you have access to free-weights like dumbbells or kettlebells, try simple moves like bicep curls, shoulder presses, or deadlifts, and anything else that suits your goals. Beginning with simple weighted exercises is an excellent way to start out at the gym and gain more confidence, but you can also purchase some weights online for a fair price if you prefer the privacy and flexibility of at-home workouts.
Again, I try to stay consistent with weight-training, aiming for 2-3 days of strength training per week. It's also useful to focus on different muscle groups (like upper body, lower body, and core) each day to allow for sufficient recovery time. My sessions usually last around 30 minutes, but you can make yours as short or long as you want to suit your lifestyle.
3. Don’t Skip Flexibility and Mobility Exercises
Yoga and Pilates can help reduce stress (a major trigger for PCOS symptoms), improve flexibility, and support muscle recovery. Incorporating these practices into your routine can also promote mindfulness and relaxation.
- Yoga: I like to focus on poses that relieve tension and encourage deep breathing, such as Child’s Pose, Cat-Cow, and Legs Up the Wall. I also dedicate time before each of my strength training sessions to focus on the mobility of whatever area I'm working on (like doing ankle, knee, and hip stretches before a leg workout) to loosen things up and prevent injury - and avoid pain and stiffness when going about my day!
- Pilates: I have tried a few beginner Pilates sessions to work on core strength and stability without putting stress on my joints. This is a really good option if you want to combine the benefits of yoga and body-weight exercises into one!
I like to dedicate at least 1-2 days a week to flexibility training, even if it’s just a 10-minute yoga flow to relax before bed.
4. Balance Exercise with Rest and Recovery
While staying active is important, over-exercising can actually increase cortisol levels and make PCOS symptoms worse. Be sure to prioritize rest days and listen to your body. If you’re feeling fatigued, consider swapping a cardio or strength session for a gentle walk or simple stretching. I tend to do this during my period and luteal phase (the time after ovulation but before your period), when my energy is the lowest. Vice versa, if you are feeling particularly energetic during ovulation and your follicular phase (the time after your period but before ovulation), you can incorporate more intense workouts or make your exercise more frequent.
5. Create a Weekly Exercise Plan
Here’s an example of a balanced, manageable weekly routine:
- Monday: 20-30 minutes of brisk walking
- Tuesday: 15-20 minutes of bodyweight strength training
- Wednesday: Rest or gentle yoga
- Thursday: 20-30 minutes of cycling or swimming
- Friday: 15-20 minutes of strength training with resistance bands
- Saturday: Gentle yoga or a 10-minute stretching session
- Sunday: Rest or a light, mindful walk
You can adapt this routine to your energy levels and schedule. The key is to stay consistent and be kind to yourself! If you still struggle knowing what to do at first, there are many brilliant YouTube creators with PCOS that post workout routines that you can follow along with.
6. Stay Motivated and Have Fun
Exercise should feel like a form of self-care, not a punishment. Experiment with different workouts to find what you enjoy most. You could join a dance class, hike with friends, or even try a new sport! Keeping things fresh and fun will make it easier to stick to your routine.
Remember: Every woman’s experience with PCOS is different. It’s essential to listen to your body, be patient with yourself, and make adjustments as needed. If you’re unsure about where to start or have specific health concerns, consult with your GP or another healthcare professional for personalized advice.
I’d love to hear what your favourite workouts are and how they’ve helped you manage your PCOS! Drop a comment below or share your exercise journey—I’m always looking for new inspiration. And Please let me know if you try any of the tips I mentioned!
Thanks for reading! <3
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