How to exercise for PCOS: Finding movement that works for you

Living with polycystic ovary syndrome (PCOS) can feel overwhelming at times. Between managing symptoms, trying to balance hormones, and navigating all the advice out there, it’s easy to wonder what actually makes a difference.

One of the most powerful (and underrated) tools you can use is movement. But don’t worry, that doesn’t have to mean running marathons or spending hours in the gym.

Why exercise matters for PCOS

Exercise is one of the most reliable ways to support your health with PCOS. It improves how your body responds to insulin, reduces inflammation, and can even help regulate hormone levels. That matters because insulin resistance plays a big role in PCOS symptoms, influencing everything from irregular periods to acne and weight changes.

And then there’s the mental side: exercise releases endorphins, your natural “feel-good” hormones, which can help lower stress and anxiety. Considering that stress often worsens PCOS symptoms, this is a win-win.

💡 Quick recap: Insulin resistance means your body doesn’t respond to insulin as well as it should, so your system produces more of it to regulate blood sugar. Exercise makes your cells more sensitive to insulin again, which helps balance blood sugar and hormone levels.

Best types of exercise for PCOS

The truth is, the best exercise is the one you’ll actually enjoy and stick to. If gyms aren’t your thing, that’s okay - there are plenty of ways to move that can support your body with PCOS. Let’s break it down.

Walking

Simple, low-impact, and effective. Walking is one of the easiest ways to get moving, and it doesn’t spike your stress hormone cortisol like very intense workouts can. Just 10 minutes after a meal can help stabilise blood sugar.

👟 Tip: Try habit-stacking. Tie your walk to something you already do, like a stroll after lunch or dinner. Bring a friend, a podcast, or even just use it as time to clear your head.

Strength training

Strength training helps build lean muscle mass, which is especially powerful for PCOS. Muscle tissue is more sensitive to insulin than fat tissue, making it easier for your body to use glucose effectively. Building muscle also helps regulate androgens (male hormones that are often elevated in PCOS) and supports ovulation.

You don’t need a gym to start. Bodyweight moves like squats, push-ups, and lunges are a great foundation. If you’re new, begin slowly and focus on form before adding resistance bands or weights. Strength training doesn’t have to mean heavy lifting.

Cardio

Cardio doesn’t have to be high-intensity. Moderate options like swimming, cycling, or incline walking can raise your heart rate without overloading your system. While some studies show HIIT (high intensity interval training) can improve insulin resistance, it can also raise cortisol if done too often. If you love HIIT, keep it to once every week or two.

Yoga and Pilates

These gentle practices combine movement with stress relief, both essential for PCOS management. They can improve flexibility, support insulin sensitivity, and lower cortisol, while also helping you feel calmer and more centred.

How much exercise do you really need?

Guidelines suggest aiming for around 150 minutes of moderate exercise per week - think brisk walks, light cycling, or yoga. That’s about 30 minutes on most days. If you prefer more intense workouts, 75 minutes a week is enough.

But remember: every bit counts. Walking after meals, stretching in the morning, or doing a few squats while waiting for your coffee machine to gear up all add up. What matters most is consistency and finding a rhythm that feels good for your body.

Key takeaways

Exercise is a powerful way to manage PCOS, especially by improving insulin sensitivity and balancing hormones.
The best types of exercise for PCOS are low to moderate intensity: walking, strength training, yoga, Pilates, and gentle cardio.
HIIT can be helpful if you enjoy it, but keep it occasional to avoid raising cortisol too much.
Aim for 150 minutes of moderate movement a week, but don’t underestimate the power of small, everyday activities.
Above all, choose movement you enjoy - it’s not about punishment, it’s about supporting your body.

References:

dos Santos, I. K., Ashe, M. C., Cobucci, R. N., Soares, G. M., de Oliveira Maranhão, T. M., & Dantas, P. M. S. (2020). The effect of exercise as an intervention for women with polycystic ovary syndrome. Medicine, 99(16), e19644. https://doi.org/10.1097/md.0000000000019644

Fatemeh Motaharinezhad, Emadi, A., Motahareh Hosnian, Alireza Kheirkhahan, Jayedi, A., & Ehsani, F. (2024). The effects of different exercises on weight loss and hormonal changes in women with polycystic ovarian syndrome: a network meta-analysis study. BMC Women S Health, 24(1). https://doi.org/10.1186/s12905-024-03297-4

Patten, R. K., Boyle, R. A., Moholdt, T., Kiel, I., Hopkins, W. G., Harrison, C. L., & Stepto, N. K. (2020). Exercise Interventions in Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis. Frontiers in Physiology, 11(606). https://doi.org/10.3389/fphys.2020.00606

Shele, G., Genkil, J., & Speelman, D. (2020). A Systematic Review of the Effects of Exercise on Hormones in Women with Polycystic Ovary Syndrome. Journal of Functional Morphology and Kinesiology, 5(2), 35. https://doi.org/10.3390/jfmk5020035