Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal conditions, present in 1/5th of women. The World Health Organisation (WHO) suggests that PCOS affects approximately 116 million women (3.4%) globally.

Yet it is the most neglected condition worldwide. Women are self-diagnosing and trying to understand the issue, while “health influencers” are capitalising on the disease, offering solutions masked as magic potions.

However, few people understand the gravity of the situation. The condition can only be improved with a proper lifestyle (that too in the long term) and consistent exercise. Here we will be discussing the latter.

Disclaimer: Before moving forward, it must be noted that we are not offering any diagnosis or medical treatments. The exercises for PCOS given below are just recommendations based on research and experience. If you suspect yourself of having PCOS or want medical treatment, then visit a doctor for proper guidance.

What is Polycystic Ovary Syndrome (PCOS)

Polycystic Ovary Syndrome (PCOS) is a multifaceted disorder that impacts various aspects of a woman’s health, from her reproductive system to her metabolic functions. Understanding PCOS and its implications is the first step towards managing it effectively.

The exact cause of PCOS is unknown, but it’s related to abnormal hormone levels in the body, often including high levels of insulin. Insulin controls sugar levels in the body.

PCOS is a spectrum of symptoms that can vary in severity and that can have lifelong implications for women’s health and well-being. Many of the aspects of young women’s lives that cause them the most distress, poor skin, excess weight, irregular periods, and low mood, are symptoms of PCOS. It is frankly shocking that this common and treatable condition is so neglected and underdiagnosed,” words of specialist Dr Gill Lockwood.

Common Symptoms of PCOS

• Hyperandrogenism (excess production of testosterone)
• Hirsutism (excess hair growth)
• Insulin resistance
• Poor glycemic control
• Obesity
• Diabetes
• Cardiovascular disease
• Chronic irregular ovulation
• Irregular and painful periods

That’s where exercise comes in. Regular movement helps your body respond better to insulin, balances hormone levels, and reduces inflammation; three major wins in managing PCOS naturally.

Right Exercises for PCOS

Here’s the thing: if you have PCOS, doing super intense workouts six days a week isn’t necessarily the answer. In fact, overtraining can spike cortisol (your stress hormone), which can further mess with your hormones. Instead, a balanced approach is key.

1. Strength Training 

Lifting weights isn’t just for gym bros. It helps build lean muscle, which boosts your metabolism and improves insulin sensitivity. You don’t need to deadlift 200 pounds to see results; even bodyweight exercises or resistance bands are a great start.

Plus, strength training helps balance your cortisol (stress hormone) and reduces androgens, which are usually elevated in PCOS. Fewer androgens mean fewer breakouts and less hair loss.

2. Walking 

If you’re thinking, “Is walking even enough?” YES. Walking is incredibly underrated, especially for PCOS. A 30-minute walk every day can lower blood sugar levels, reduce stress, and improve circulation. Pop in a podcast or your favourite playlist and just move.

3. Yoga & Pilates 

You don’t need to twist into a pretzel to benefit from yoga. Even gentle flows can help regulate your nervous system, reduce anxiety, and improve menstrual regularity. Pilates, meanwhile, strengthens your core, improves posture, and keeps your joints healthy. All while being low-impact.

Women with PCOS often become depressed, stressed and anxious as a result of their symptoms, and one study found that women with PCOS who were overweight had a higher level of depression.

Mind-body exercises like yoga, tai chi and Pilates can help to reduce stress and also burn calories, helping to aid weight loss (along with a healthy diet and regular cardio exercise).

4. HIIT (But Moderately)

High-Intensity Interval Training can be great for PCOS, if done mindfully. Short, intense bursts followed by rest periods can improve insulin sensitivity and boost fat burning. But don’t overdo it. Approx. 2 to 3 times a week is more than enough.

More isn’t always better when you’re working with hormonal imbalances.

Benefits of These Exercises

• Balances blood sugar levels: One of the biggest PCOS issues is insulin resistance. Moving your body helps your muscles use glucose more efficiently, which means fewer sugar spikes and crashes (goodbye, hangry afternoons).
• Reduces testosterone levels: Regular workouts can help lower those pesky excess androgens that lead to acne, facial hair, and hair thinning.
• Boosts mood and eases anxiety: PCOS messes with your hormones, and that can mess with your emotions. Exercise releases endorphins (a.k.a. your brain’s natural antidepressants). Even a short walk can lift the fog.
• Helps with weight management: While weight loss isn’t the only goal, exercise does make it easier to maintain a healthy weight. This, in turn, can improve hormone function and cycle regularity.
• Improves sleep quality: If you struggle with insomnia or waking up groggy, regular movement can help reset your sleep cycle and promote deeper rest.
• Supports ovulation and fertility: A more balanced body often means regular ovulation, which can be a big deal if you’re trying to conceive.
• Reduces inflammation: Chronic inflammation is a hidden villain in PCOS. Gentle, consistent exercise helps calm your system down and reduce those inflammatory markers.

And let’s not forget the emotional side of PCOS. It can be incredibly frustrating to live in a body that seems to resist your best efforts. Exercise can release endorphins, reduce stress, and give you back a sense of control. That mental resilience is just as valuable as any physical result.

Exercises to Avoid

Research shows there isn’t a single “worst” form of exercise, but over-exercising and excessive training can disrupt your menstrual cycle. This happens because elevated cortisol levels from intense workouts can throw your hormones out of balance.

The key is to follow a sustainable exercise plan that includes enjoyable activities or classes, scheduled rest days, and gentle mind-body practices. Pair this with a nutrient-rich diet focused on whole foods, limited sugar, healthy fats, and low-glycemic carbohydrates for optimal results.

There’s no one-size-fits-all fix for PCOS, and I will be very clear that exercise will not be a magic potion. But exercises for PCOS are the most powerful tools you have. Your body requires support, not punishment.