Healthwatch by Shyft

Join Dash Women's Health Communities for expert advice, curated resources & support.
Join now

Have PCOS? Here are exercises to help reverse the symptoms

Have PCOS? Here are exercises to help reverse the symptoms
download-file
Download our complete guide to PCOS Management
arrow-right
Content
Content

Exercise for PCOS, any other chronic ailment, or otherwise is not just recommended but should be a priority with the lifestyle and habits today. The calorific intake, on average today is on the rise and exercise is crucial to ensure weight management along with maintaining hormonal balance. While there are many things that can help you manage your weight better, and get the blood flowing and heart racing — everyone, much like their tastes and interests has a different way of working out and finding their flow.

With PCOS, movement is crucial as it helps with managing the symptoms as well as the root cause!

Here are some forms of movement and exercise that you can look at on the basis of the level of activity and interests. Some are fast-paced while some are slow but most of them are effective ways to achieve symptomatic relief.

YOGA

One of the best forms of workout for regularizing your menstrual cycle — Yoga has targeted poses across difficulty levels to help you achieve results faster. It helps ease the symptoms of PCOS and decrease testosterone levels. It can also promote relaxation and improved mental well-being. An intense routine focusing on weight management can help you also reduce insulin resistance, and improve heart health along with muscle and bone health.

It helps reduce symptoms like acne, mood swings, manage period cramps, helping you cope better with stress or erratic schedules, and provides deeper calm with breathwork techniques.

What it helps with:

  • Reducing testosterone levels
  • Better weight management
  • Improved fertility
  • Improved mood and overall mental well-being
  • Better skin, hair and reduced acne, breakouts

CARDIO

Helps reduce insulin resistance, boosts fertility and improves mood by bringing in a rush of endorphins. No fancy gear is needed, just put on your running shoes and start! You can start to slow with 30 mins of brisk walking or jogging and take it a notch up when your body feels better running. Do include a quick stretch and warm-up session before going the distance and ensure you hydrate yourself.

What it helps with:

  • Better weight management
  • Improved ovulation and fertility
  • Reduced insulin levels
  • Detoxification
  • Improved mental well-being

STRENGTH TRAINING

Reduces insulin resistance, increases metabolic rate, and improves body composition (boosts muscles and breaks down fat tissues). Whether you do it at a gym with a trainer or on your own with your body weight — a routine including squats, dips, push-ups etc helps you reduce weight, improving hormonal balance. The changes are not just cosmetic, you will feel improved blood flow, improved ovulation cycles and reduced period cramps. Combine this with cardio to achieve the best results.

What it helps with:

  • Better metabolic rate
  • Better body composition
  • Improved fertility

HIIT

All the hype about this workout type is so well justified. HIIT burns 25 to 30 per cent more calories than resistance training, cycling, and treadmill running, according to astudy published in the Journal of Strength and Conditioning Research. It’s great if you’re pressed with time, just a 40-minute routine can rev up your metabolism. Just starting out? Start small and slow and increase intensity over time — the results are visible much faster. Try to go in for lower body workouts to stimulate your abdominal muscles and reproductive organs.

What it helps with:

  • Better heart health and improved blood flow
  • Detoxification
  • Regularized menstrual cycle
  • Improved fertility
  • Reduced insulin resistance
  • Better skin, hair and reduced acne

While these are some of the forms of exercise, you can also find your flow with movements like dance routines, aerobics, Zumba, cycling, hiking and jogging. There is no one right way to include more physical activity in your life — the choice has to be informed by your lifestyle, and interest levels. Start small, start slow but look at an activity type that keeps you engaged and that you can follow for a sustained period.


Author:
Abhilasha Mangla

Abhilasha Mangla

linkedin
Yoga, Breathwork, Meditation
With over a decade of experience in teaching yoga, meditation, and breathing practices, Abhilasha is deeply committed to helping people find balance and well-being. She has explored various practices, including dance, body movement, hatha, and ashtanga yoga, to better understand the body. Furthermore, she has delved into various mindfulness practices to deepen her comprehension of meditation and its transformative effects. read more

pcos
pcos
Download our complete guide to PCOS Management
Enter your details

Enter your phone number or Email
address to download the PDF.

Article By:

Our experts continually monitor the health and wellness space, and we update our articles
when new information becomes available.

Featured articles on Exercise

Check out our featured articles for a clear understanding of the latest nutrition trends and information. Empowering you to make informed choices that positively impact your health.

5 ways to manage PCOS Fatigue

3 minutes

06 Aug 2023

5 ways to manage PCOS Fatigue

Are you tired of being tired all the time? And is it because of your PCOS? Living with PCOS is a challenging journey, and there are various reasons why it causes fatigue. But if you already understand those reasons, working on them is more accessible. Read more on: Suspecting PCOS? 5 tips for managing fatigue If you have been searching for ways to manage fatigue with PCOS, then look no more! Our blog has everything you need to know to… Read more

Most read

5 ways to manage PCOS Fatigue

5 ways to manage PCOS Fatigue

Are you tired of being tired all the time? And is it because of your PCOS? Living with PCOS is a challenging journey, and there are various reasons why it causes fatigue. But if you already understand those reasons, working on them is more accessible. Read more on: Suspecting PCOS? 5 tips for managing fatigue If you have been searching for ways to manage fatigue with PCOS, then look no more! Our blog has everything you need to know to…

book

3 minutes

|

calendar

06 Aug 2023

Most read

What causes fatigue during PCOS?

3 minutes

29 Jul 2023

What causes fatigue during PCOS?

PCOS is a condition that affects the endocrine glands, causing an overall hormonal imbalance. This leads to abnormal development of the ovaries, often producing too much or too little estrogen and progesterone resulting in acne, excess facial or body hair, and many other symptoms. Read more: PCOS awareness Fatigue is one of the most common symptoms seen with PCOS because when you have PCOS, you experience irregular periods and high and low estrogen levels throughout your menstrual cycle, which can… Read more

Featured

What causes fatigue during PCOS?

What causes fatigue during PCOS?

PCOS is a condition that affects the endocrine glands, causing an overall hormonal imbalance. This leads to abnormal development of the ovaries, often producing too much or too little estrogen and progesterone resulting in acne, excess facial or body hair, and many other symptoms. Read more: PCOS awareness Fatigue is one of the most common symptoms seen with PCOS because when you have PCOS, you experience irregular periods and high and low estrogen levels throughout your menstrual cycle, which can…

book

3 minutes

|

calendar

29 Jul 2023

Featured

6 Things people with PCOS want you to know

If you're here because someone close to you has PCOS, you're doing good. You must understand that people with PCOS do not find it easy to communicate about their struggles with the condition, which also impacts relationships and sex drive. Taking a proactive step to understand what living with PCOS looks like can be extremely beneficial. Symptoms of PCOS can prevent them from doing many things that might be easy for people who do not have the condition. If you're… Read more

Most read

6 Things people with PCOS want you to know

6 Things people with PCOS want you to know

If you're here because someone close to you has PCOS, you're doing good. You must understand that people with PCOS do not find it easy to communicate about their struggles with the condition, which also impacts relationships and sex drive. Taking a proactive step to understand what living with PCOS looks like can be extremely beneficial. Symptoms of PCOS can prevent them from doing many things that might be easy for people who do not have the condition. If you're…

book

3 minutes

|

calendar

15 Jul 2023

Most read

5 things to gift to someone with PCOS 

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. The condition can cause a wide range of symptoms, including irregular periods, weight gain, acne, and hair growth. If you have a friend or family member with PCOS, it can be difficult to know what to give them as a gift. Here are five ideas for thoughtful and helpful gifts that can help support someone with PCOS. Read more: PCOS and diabetes correlation Insulated Water Bottle… Read more

5 things to gift to someone with PCOS 

5 things to gift to someone with PCOS 

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. The condition can cause a wide range of symptoms, including irregular periods, weight gain, acne, and hair growth. If you have a friend or family member with PCOS, it can be difficult to know what to give them as a gift. Here are five ideas for thoughtful and helpful gifts that can help support someone with PCOS. Read more: PCOS and diabetes correlation Insulated Water Bottle…

book

3 minutes

|

calendar

06 Apr 2023

Everything about Lean PCOS

3 minutes

06 Apr 2023

Everything about Lean PCOS

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects approximately 1 in 10 women of reproductive age. It is a complex condition with many symptoms, including irregular periods, weight gain, and fertility issues. There are different types of PCOS, and one of them is called Lean PCOS. This blog will discuss Lean PCOS, its symptoms, and how it can be managed. What is Lean PCOS? Lean PCOS, or non-obese PCOS, is a subtype of PCOS that affects women with… Read more

Everything about Lean PCOS

Everything about Lean PCOS

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects approximately 1 in 10 women of reproductive age. It is a complex condition with many symptoms, including irregular periods, weight gain, and fertility issues. There are different types of PCOS, and one of them is called Lean PCOS. This blog will discuss Lean PCOS, its symptoms, and how it can be managed. What is Lean PCOS? Lean PCOS, or non-obese PCOS, is a subtype of PCOS that affects women with…

book

3 minutes

|

calendar

06 Apr 2023

Recipes to manage PCOS, approved by nutritionists

View all
Understanding Metabolism

Vegan Banana Cupcakes

A light, fluffy and delicious preparation that makes for a perfect guilt-free dessert.

9 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Lobia Curry

A tangy and delicious Punjabi style curry made with black eyed beans. This simple yet flavorful vegan and gluten-free curry is perfect to be served with chappati or rice.

13 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Red Lentil Soup

A quick and easy to prepare soup with the goodness of plant protein.

6 INGREDIENTS

|

30 MINS.

Understanding Metabolism

ABC Smoothie

A refreshing vibrant smoothie that is as easy as A B C to prepare

7 INGREDIENTS

|

10 MINS.

Understanding Metabolism

Oats Tikki

A nutritious snack made with the goodness of oats, paneer, beans and carrots along with a host of spices. A perfect blend of health and taste.

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Ragi Oats Cheela

A fulfiling and delicious savory crepe

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Ragi Spinach Wrap

A modern take on spinach and fibre rich favourite

9 INGREDIENTS

|

60 MINS.

View all