PCOS Exercise at Home – PCOS stands for Polycystic Ovarian Syndrome, is a general condition that occurs because of hormonal imbalances. This condition may lead to irregular menstrual periods, acne, excess growth of hair, and infertility. People having this condition have higher chances of facing specific health conditions such as high blood pressure and diabetes. 

Types of PCOS Exercises 

Exercises can help in curing this condition to much extent. With the help of exercise, the symptoms and signs of this condition can be improved. The following are some of the best exercises that are beneficial for people with PCOS. 


This can be beneficial in reducing insulin resistance, stabilizing mood, and boosting fertility. Moderate exercise can help people with PCOS, such as jogging, cycling, brisk walking, and swimming. This kind of exercise helps in increasing the sensitivity in your body, which further helps in reducing the risk of type 2 diabetes and cardiovascular disease. 


This type of exercise is good for decreasing insulin resistance, improving the composition of the body, and increasing the metabolic rate. Squats, tricep dips, and push-ups are bodyweight activities that enhance insulin function while simultaneously increasing muscle mass, which increases metabolism. 

These exercises can be beneficial for you as it helps in building stronger muscles and bones. It will also provide you many health benefits by suppoting metabolic functions and lowering your blood pressure. 


This is very effective for injury prevention and well-being and also beneficial in preparing your body for pregnancy. Being heavyweight may lead to chronic back pain and may also affect your body posture. Cardio exercises can help in supporting your muscles, which further helps in preventing incontinence and improving pelvic stability, which benefits in supporting your health during pregnancy. 


This is an effective kind of exercise as it helps in increasing cardiovascular fitness and reducing waist circumference. Short bursts of intense labor are alternated with recoveries of lesser intensity throughout intervals. It’s a quick approach to improving your cardiovascular health and has additional PCOS advantages. 

A vigorous spin bike workout burns a tonne of calories and gets rid of belly fat more quickly than, say, a brisk walk. This can assist you in losing 5 to 10% of your body weight, which, according to research, can lessen the symptoms of PCOS by lowering testosterone levels that are high and enhancing insulin sensitivity.


Performing yoga involving gentle movements can help you improve your balance, flexibility, and toning. It has also been found that women with PCOS have shown a decrease in their testosterone levels by performing yoga for 1 hour and 3 times a week. Moreover, it will also help in decreasing your anxiety, depression, and menstrual cycle. 

Benefits of Exercises in PCOS 

Lower cholesterol

High cholesterol and triglyceride levels are more prevalent in PCOS-affected women. This can also exacerbate other issues like metabolic syndrome, which is more common in PCOS-affected women. Combining exercise with a healthy, low-fat diet can help lower cholesterol. 

Boosts Insulin Sensitivity

Performing cardio exercise regularly can help in responding better to insulin and reducing the risk for diabetes. 

Better sleep

Regular exercising can be beneficial and can help in providing better sleep. Women who have PCOS have higher chances of facing issues with sleep apnea, insomnia, and snoring. Regular exercise can help in providing you with better sleep. 

Increase endorphins

Depression symptoms are more likely to appear in women with PCOS. Your body releases endorphins during exercise, which are hormones that foster emotions of well-being. You can manage your stress better and lessen some depressive symptoms by doing this. 

Regulates Hormones

When a body burns more and more calories, then it helps in burning stored fat. This helps reduce insulin and lose weight. Excess fat in your body can affect your hormones. Decreasing some fat can help in balancing hormones and may also help in controlling your PCOS. 

Reduces the risk for heart disease

The leading cause of death for women is heart disease, and women with PCOS are considerably more likely to experience atherosclerosis, high blood pressure, and high cholesterol. Regular cardio workouts dramatically reduce your chance of these issues by strengthening the heart muscle.

Weight Loss

It is important to know that women with PCOS have to struggle to lose weight. Strength training exercises and cardio exercises, so make sure weight loss should be your major reason to start exercising. 

Exercise Plan for PCOS 

The PCOS society recommends that practicing at least 30 minutes of vigorous exercise or activity can provide you with many benefits. You must consider the following exercises for better results.

  • 1. Make your interval session and try to practice different exercises for one or two minutes, such as jumping jacks, lunges, crunches, bicep curls, and squats. 
  • 2. Start aerobics at the gym or by taking online classes. 
  • 3. 20 to 30 minutes of walking will be beneficial.
  • 4. Practice yoga, and makes if you are a beginner, then you perform it with expert guidance. 

Do’s and Don’ts of PCOS 



Regular exercising can help 

Avoid drinking and smoking 

Take proper sleep 

Avloid high sugar foods 

Track your periods 

Don’t skin meals 

Maintain weight 

Never neglect symptoms of depression 

Take medication as per prescription 

Don’t skin doctor’s appointment

When to consult doctor 

If you have PCOS, then you must consult a doctor to control this condition and improve your health. Before starting exercise for PCOS and making any decision to change your diet, you must consult your doctor, as they will let you know about your medical conditions, such as heart-related condition and arthritis, that impacts your ability to perform exercises. 

You can connect with Glamyo Health for free OPD consultation with our expert gynecologists. We provide our patients with expert guidance and personalized care. 

Frequently Asked Questions

Which exercise is best for PCOS?

Cardio and core strength exercises are the best exercises for women with PCOS. 

Can exercise cure PCOS?

Only exercising cannot help cure this condition. However, if it is combined with a diet full of vitamins, nutrients, proteins, and calcium, then it will better achieve desired weight loss. 

How much should I walk with PCOS?

You should opt for a brisk walk for at least 30 minutes.

Can exercise help in reducing ovarian cysts?

No, if your ovarian cysts are painful, strenuous physical activity and exercise can lead to an increase in your discomfort. 

Is skipping okay for PCOS?

Yes, 10 minutes of skipping can be an effective cardio exercise for women with PCOS. 

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