The Best Workouts for Women with PCOS

The greatest PCOS workout combines aerobic activity, strength training, and flexibility exercises. Walking, running, swimming, and cycling are all aerobic workouts that can help increase insulin sensitivity, decrease inflammation, and balance hormones. Aim to exercise at least three times a week for at least 30 minutes for the best outcomes. Learn to live with your pcos.

If you’re new to exercise, start slowly and gradually increase the intensity and duration of your workouts. It’s also important to choose activities that you enjoy and can stick with. If you have any medical conditions, talk to your doctor before starting an exercise program.

Here is what the best workout includes for PCOS:

Cardiovascular Exercise

Cardiovascular exercise is important for PCOS as it helps to regulate your hormones and reduce insulin resistance. Aim for at least 30 minutes of exercise most days of the week. You can do anything from jogging to swimming to Zumba. 

Strength Training

Strength training can help you gain muscle, boost your metabolism, and enhance your overall body composition. Strength training helps to build muscle, which helps increase your metabolism and burn more calories. Aim for 2-3 days of strength training each week, focusing on major muscle groups. 

Yoga

Flexibility activities like yoga or Pilates can help you decrease stress while also improving your mobility and posture. Yoga helps to improve flexibility, reduce stress, and strengthen your core muscles. It can also be extremely calming and is great for reducing overall stress levels. Aim to do yoga at least twice a week. 

Pilates

Pilates can be a great way to manage PCOS (Polycystic Ovary Syndrome) symptoms. It can help to improve posture, strength, flexibility, and balance and can help to reduce stress and anxiety. Pilates can help to reduce abdominal fat, which is often a symptom of PCOS. It can also help to improve insulin sensitivity, which can reduce the risk of developing diabetes. Additionally, Pilates can help regulate hormones, reducing the symptoms of PCOS. Finally, Pilates can help to improve self-esteem and body image, which can be beneficial for those who suffer from PCOS. Aim for 1-2 Pilates classes per week. 

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is an effective form of exercise for women with PCOS. HIIT combines short bursts of intense exercise with periods of rest or light activity. This type of exercise is effective in helping to reduce symptoms of PCOS, such as improved insulin sensitivity and increased energy levels. Additionally, HIIT is beneficial for weight loss and improving cardiovascular health, both of which can help manage PCOS. Women with PCOS may want to consider incorporating HIIT into their exercise program to help reduce symptoms and improve overall health. Aim for 2-3 HIIT workouts per week. 

Walking

Walking is an excellent low-impact exercise option for those suffering from PCOS. It’s also a great way to get fresh air and connect with nature. Aim to walk for at least 30 minutes most days of the week. If you are new to exercise, start with 10 minutes and gradually work up to 30 minutes. Find a walking buddy or join a walking group to help make it more enjoyable and stay motivated. Be sure to wear comfortable shoes and dress in layers to keep your body temperature regulated. If you are walking outdoors, always be aware of your surroundings and carry a cell phone for safety.