Dr. Sahithi Balmuri

Obstetrics, Gynecologist, and Laparoscopic Surgeon in Gachibowli, Hyderbad

Effective Exercises for Managing PCOS

What are the long term effects of PCOS?

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that can bring a range of challenges, including weight gain and insulin resistance. Engaging in regular physical activity can play a crucial role in managing PCOS symptoms and improving overall well-being. In this blog, we’ll explore the world of exercises that are particularly beneficial for individuals with PCOS.

Cardiovascular Exercises:

Cardio exercises such as brisk walking, jogging, cycling, and swimming can help improve cardiovascular health, boost metabolism, and aid in weight management are the long term effect of PCOS. Aim for at least 150 minutes of moderate-intensity cardio per week.

Strength Training:

Incorporating strength training with weights or resistance bands helps build lean muscle mass. This can enhance metabolism, improve insulin sensitivity, and contribute to weight loss efforts. Aim for two to three sessions per week, targeting major muscle groups.

Yoga and Pilates:

Yoga and Pilates focus on flexibility, core strength, and relaxation. These practices can reduce stress levels, improve hormonal balance, and enhance overall well-being. They’re particularly helpful for managing stress-related PCOS symptoms.

High-Intensity Interval Training (HIIT):

HIIT involves alternating between short bursts of intense exercise and periods of rest. This approach can improve insulin sensitivity, boost metabolism, and lead to effective weight loss. Start with 15-20 minutes of HIIT sessions.

Mind-Body Exercises:

Mindfulness practices like meditation and deep breathing can help manage stress, which is a common trigger for PCOS symptoms. Integrating these practices into your routine can have a positive impact on hormonal balance.

Low-Impact Activities:

For individuals who prefer lower-impact activities, options like swimming, dancing, and low-impact aerobics can provide effective cardiovascular workouts without putting excess strain on joints.

Benefits of Regular Exercise for PCOS:

Weight Management:

Exercise helps control weight, which is essential for managing PCOS-related insulin resistance.

Fertility Improvement:

 Exercise can improve fertility by addressing underlying hormonal imbalances.

Hormonal Balance:

Physical activity can regulate hormones, reducing androgen levels and improving menstrual regularity.

Insulin Sensitivity:

Regular exercise enhances insulin sensitivity, which can help control blood sugar levels.

Stress Reduction:

Engaging in exercise releases endorphins, reducing stress and enhancing mood.

Remember, it’s important to start gradually and consult a healthcare provider before beginning any exercise regimen, especially if you have any underlying health conditions. Tailoring your exercise routine to your individual preferences and needs will yield the best results.


Incorporating regular physical activity into your lifestyle can be a powerful tool for managing PCOS. Whether you’re engaging in cardio, strength training, yoga, or a combination of these exercises, the key is consistency. By committing to a balanced exercise routine, you’re taking a significant step towards improving your PCOS symptoms and overall health.

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