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Writer's pictureMarleen ter Heide

PCOS Exercise Guide: Building Your Beginner-Friendly Routine

Disclaimer: At Lume, we're passionate about providing research-backed information to help you make informed decisions about your health. However, we're not doctors, and this article is based on our research. Always consult with a qualified healthcare professional before starting any new exercise regimen.


A woman walking down a path. A woman walking outside.

Hey there, PCOS warriors! Ready to lace up those sneakers and get moving? If you're nodding your head but feeling a bit overwhelmed, don't worry. We've got you covered with this beginner-friendly guide to exercise with PCOS.

Why Bother? The Amazing Benefits of Exercise for PCOS

Before we dive into the "how," let's talk about the "why." Exercise isn't just about fitting into your favorite jeans (though that's a nice bonus!). When it comes to PCOS, breaking a sweat can be a game-changer. Here's why:



The Best PCOS Exercises: Your Workout Wonderland

Now that you're pumped about the benefits, let's explore the best types of exercise for PCOS. Remember, the best PCOS workout plan is one you'll stick to!


A woman walking down a path. A woman walking outside.

Starting Your PCOS Exercise Routine: Baby Steps to Big Wins

Ready to get moving? Here's how to start your exercise with PCOS journey:


  • Check with your doc: Always get the green light from your healthcare provider before starting a new exercise routine.

  • Start small: Begin with 10-15 minutes of light activity, like a brisk walk, and gradually increase duration and intensity.

Mix it up: Aim for a combination of cardio and strength training. For example:


  • Monday: 20-minute walk

  • Wednesday: 15-minute strength training (bodyweight exercises or light weights)

  • Friday: 20-minute yoga session

  • Saturday: 15-minute HIIT workout


Listen to your body: If something doesn't feel right, scale back or try a different activity.


Staying Motivated: Keeping Your PCOS Workout Mojo

Starting is one thing, but sticking with it? That's where the real magic happens. Try these tips to stay motivated:


  • Set realistic goals: Maybe it's exercising twice a week or being able to jog for 10 minutes straight. Celebrate these victories!

  • Find a workout buddy: Everything's more fun with a friend, including exercise.

  • Track your progress: Use a fitness app or journal to log your workouts and see how far you've come.

  • Reward yourself: Treat yourself to something special (maybe new workout gear?) when you hit a milestone.


Overcoming Common PCOS Exercise Challenges

Let's face it: exercising with PCOS isn't always a walk in the park. Here are some common hurdles and how to leap over them:


  • Fatigue: Start with low-intensity exercises and gradually increase. Remember, any movement is better than none!

  • Irregular periods: While exercise can help regulate periods, intense workouts might disrupt them initially. Find a balance that works for you.

  • Body image issues: Focus on how exercise makes you feel, not just how you look. Strength and health are beautiful!

  • Time constraints: Can't find 30 minutes? Try three 10-minute sessions throughout the day. It all adds up!


Key Takeaways:


  • Exercise is a powerful tool for managing PCOS symptoms, improving insulin sensitivity, and boosting mood.

  • A mix of cardio, strength training, HIIT, and yoga can be beneficial for PCOS.

  • Start small and gradually increase your activity level.

  • Find ways to stay motivated, like setting realistic goals and tracking progress.

  • Be patient and kind to yourself – everyone's PCOS journey is unique.


Ready to kickstart your PCOS exercise journey? Remember, you've got this! Start with a short walk today, and before you know it, you'll be well on your way to a healthier, happier you.

Have questions about exercising with PCOS? Drop them in the comments below. Your PCOS sisters are here to support you every step (or squat, or lunge) of the way!

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