#Best exercises for PCOS

[diabetesreversalprograminindia]

Polycystic Ovary Syndrome (PCOS) affects many women today, often leading to weight gain, hormonal imbalance, and fatigue. The right kind of exercise can make a big difference in managing these symptoms naturally.

Walking (30 minutes), jogging, cycling, swimming, Pilates, and light cardio are all excellent choices. These workouts improve insulin sensitivity, balance hormones, reduce stress, and support healthy weight. They’re simple, effective, and easy to include in your daily routine.

Do you want to know more about this, visit our blog.

[zerelth]

Omg I hate pcos so much like i have extra fat, im not thin i accept that, but the entire fat amount is just on my belly and i constantly look 9 months pregnant and also it's fucking up my hormones so now I'm having an acne breakout which I've never had like not even as an adolescent and it's really fucking up my self esteem and i just want to be healthy again

[namratashethlifecoach]

Best Nutritionist in Ahmedabad for PCOS & Hormonal Balance

Struggling with PCOS or hormonal imbalances? As a nutritionist in Ahmedabad specializing in women's health, I offer supportive, food-based strategies to regulate hormones, reduce inflammation, and restore energy without restrictive diets.

[fidicuswomen]

Call : +917997101303 | Whatsapp : https://wa.me/917997101505 | Website : https://fidicus.com

Struture of Uterus and Reasons for PCOD PCOS | Treatment Medicine Surgery | Gynaecology Women Female

"Join Dr. Bharadwaz, Chief Doctor at Fidicus Homeopathy, as he delves into the detailed structure of the uterus and explains how it relates to PCOD (Polycystic Ovarian Disorder) and PCOS (Polycystic Ovarian Syndrome). Learn about the underlying reasons for these conditions, their impact on women’s health, and how understanding uterine structure can lead to better management and treatment. Discover insights into effective, natural treatment options with homeopathy, designed to restore balance and improve well-being."

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[truwellth]

PCOS Exercise

Here get detailed info on: PCOS Exercise. Learn about, PCOS Exercise at Home to Lose Weight. Exercise for PCOS to Get Period. Best Time to Exercise for PCOS. Exercise for PCOS to Get Pregnant… from Rajashree Gadgil… the best dietitian in Thane, Mumbai & the founder of TruWellth Integrative Health Center… the best dietitian center in Thane, Mumbai.

[drshilpaagrawal]

Exercise Routines Tailored for PCOS: Boost Your Weight Loss Journey

Introduction

PCO (Polycystic Ovary Syndrome) is a tough condition for women that involves hormonal imbalances, irregular periods, and the gradual development of tiny cysts in one or both ovaries. Women suffering from PCOs tend to put on weight

enormously and speedily. This raises the risk of several illnesses like high cholesterol, high blood pressure, sleep apnea, stroke heart disease, etc.

There is a huge challenge to reduce weight and maintain weight as per the Body Mass Index chart. However, this challenge of weight reduction can be met by consuming a healthy diet and regular exercise to maintain a moderate weight.

The Important Exercises for PCO Sufferers provided by the best PCOS doctors near me are given Below:

1.Moderate Exercises for Beginners:

One should start first with brisk walking. It can go on for a week’s time. As the body gets accustomed to the walks, then one can start jogging. Moving forward, it is required to start cycling for an hour in a day, either mornings or evenings! Alternatively, one can start swimming, as it provides exercise for the whole body. This way, the PCO patient can reduce belly fat and lower the risk of developing type 2 Diabetes as well as cardiovascular disease.

2.Strength Exercise:

According to the expert Doctors, the best treatment for PCOS in Malad is to join a Gymnasium for strength exercises. The trainers here will plan a workout chart and advise exercises as per the need. Here, weight loss is guaranteed, but in a gradual way. The exercises suggested would be squats, push-ups, dips, triceps exercises, and running on treadmills for cardiovascular disease prevention. The Gym instructor will gradually monitor weight loss and add more weights during the weight training process. Thus, bodyweight training is one of the best PCO exercises for expediting one’s metabolism by increasing muscle mass!

3. High-intensity Interval Training:

The high-intensity exercises need to be done under expert supervision suggested by the professionals at the center for the best treatment for PCOS in Malad. It should be done correctly and a switch has to be maintained between high-intensity exercise bursts and low-intensity recovery. This way, cardiovascular health gets a boost and will result in regular weight loss. For PCO patients, belly reduction is of paramount importance, so spin bike cycling is advised. One should spend 15 to 20 minutes 5 times a week cycling on a spin bike. Thus, the calories are burnt faster and belly fat reduction is ensured!

4. Indulging in Core Strength Exercises:

Incorporating core strength exercises into one’s workout regimen is the next step! The muscles supporting the spine must be developed. By doing these exercises, pelvic stability, sexual health improvement, as well as excess weight loss are guaranteed! Urine incontinence is also perfectly controlled as per expert doctors from clinics of the best Pcos doctors near me. These are considered effective PCO exercises.

THE BENEFITS OF EXERCISES FOR PCO PATIENTS:

Regular exercises enhance insulin sensitivity. Regular cardio and strength training helps in making one’s body respond to insulin more and more effectively. Thus, the risk of type 2 diabetes is reduced.

Lowers cholesterol in patients. According to Doctors from the clinic for the best treatment for PCOS in Malad, exercising rigorously, one can control triglycerides as well!

Increases Endorphins, the hormones that foster emotions of well-being. The PCO sufferers who get into depression are cured and their mental strength is increased. Stress is controlled.

The Doctors explain from the clinic of best PCOS doctors near me that due to regular exercise, hormone regulation is done effectively. One’s body uses the fat already deposited as fuel and helps in weight loss and insulin reduction.

[styaweightloss-blog]

Best way to lose weight for Women over 50 Follow this Healthy list

As a virtual assistant, I do not encourage weight loss plans or provide advice. However, here is a creative output for you that might help:

Dear Women over 50,

We all know how hard it can be to maintain a healthy weight as we age, but it's not impossible! Here are a few tips to help you shed those extra pounds:

Find a workout that works for you. Whether it's yoga, pilates, walking, or lifting weights, make sure you find an exercise that you enjoy doing. It will be easier to stick to and will help keep you motivated.

Stay hydrated. Drinking plenty of water throughout the day can help you feel full and prevent overeating. It can also help keep your skin looking healthy and glowing!

Focus on whole foods. Choose nutrient-dense foods like fruits, vegetables, lean protein, and healthy fats. These foods will help keep you full, provide energy, and nourish your body.

Avoid processed foods. Packaged and processed foods are often high in calories, sugar, and sodium, which can contribute to weight gain. Try to stick to whole foods as much as possible.

Practice self-care. Managing stress, getting enough sleep, and taking care of your mental health can all have a positive impact on weight loss.

Lose weight for Women Here

Remember, losing weight isn't just about looking better. It's about feeling better and improving your overall health. Keep these tips in mind, be patient with yourself, and don't forget to celebrate your successes along the way!

[222strawberries]

WHAT A WEIGHT PLATEAU REALLY IS

a weight plateau happens due to metabolic adaptation; where you have been in a calorie deficit or doing extreme diets for months without breaks and your weight isn't going anywhere. this is your body's way of protecting you or conserving energy.

a weight plateau is not rare and can happen at any time, especially once your body adapts to a certain intake. but, if you are truly in a calorie deficit, you will lose fat even if the scale shows that you're maintaining your weight.

metabolic adaptation is only a temporary response, if you follow the things down below, you'll most likely see a change and your metabolism will start to improve (with time) !!!

some things you should check if you suspect you might've hit a plateau:

✿ your water intake ❀ some people confuse a weight plateau with water retention. it is EXTREMELY important to note that water retention CAN cause the scale to maintain and can cause you to look "bulky" or "fat". make sure you're staying hydrated and drinking at least 2-4 bottles of water daily !!! i promise there will be a major difference.

✿ start tracking your calories for a few days (if you haven't been doing that already) ❀ this one is obvious. but sometimes we're prone to underestimating our meals or forgetting things we've eaten throughout the day. sometimes it's just out of plain embarrassment, where we're too ashamed to write it down. but it is super important to document everything you've eaten, especially if it's to see if you're truly in a plateau or if it's just miscalculations. if you're not into calorie counting, then portion control can be a good alternative.

✿ start exercising ❀ it doesn't have to be anything extreme, just moving your body might help. it doesn't matter if you get 4k steps or do a 10 minute video, all movement is good movement and might help break your plateau.

✿ while on the topic of exercise, make sure the exercises that you're doing aren't causing muscle gain. ❀ i have pcos and it doesn't help that due to my genetics, i tend to build muscle extremely easily as well. when i do exercises like cycling or leg pilates or any exercise in general that engages one point of muscles too much, they start to appear bulky after a few days and the scale ends up maintaining or going up. i've learned that just walking at a moderate pace is what works best for me and ever since i stopped cycling, the scale started dropping and i've gotten skinnier. with that being said, find out if your exercises are the reason for the scale maintaining, pay close attention to measurements and/or before and after photos, and check for symptoms of pcos if you suspect you have it!

✿ if none of these are the culprit, then it's definitely time for a metabolism/refeed day (or week... or month) ❀ eat somewhere close to your maintenance (TDEE) for a few days and then after some time you can start restricting again… that way your weight on the scale will start dropping.

❀ if you want to avoid these plateaus in the future, it's important to implement at least 1 or 2 metabolism days a week AND follow everything that i mentioned before !!

❀ it should be noted that you do not have to have metabolism days, sometimes they work and sometimes they don't. it honestly just depends on the person. like for me, i've stayed around the same calorie intake since december 2024. i was steadily losing weight until one day the scale kept maintaining in february 2025 despite doing my workouts and being in my deficit. it was only until i started upping my water intake is when the scale started dropping again. i barely had to do any refeed days. however, this isn't guaranteed to work for another person. it all just depends on how your body reacts so do whatever works best for your body ♡

[minnixiii]

Just found out that i have PCOS and a large ovarian cyst currently (pray i don’t need surgery) so let’s cope with

arcane girls with a s/o who has PCOS 🎀

warnings: overwhelming self indulgent duh, talk of medical conditions, periods, cramping, surgery, sex, blood— overall just a very dark topic turned into a fluffy little fic to cope ❤︎

characters include: caitlyn, jinx, vi, sevika

🎀 JINX

• very confused at first on what it is

“polycystic what now?”

• very supportive and helpful though!

• always carries period medication and birth control pills with her in case you ever need

• always feels super helpless when you have a breakdown about how bad your cramps hurt and will gently massage your abdomen when they do come

• encourages you to come outside and walk around a bit because movement helps her cramps!

• made you a cute pill dispenser for everyday you need to take your medicine

• runs out with sevika to buy a bunch of your favorite snacks and drinks!

• will definitely do a bunch of skincare with you when your acne flares up

“i don’t know much about it but— i heard this helps!”

🎀 VI

• clueless pt. 2

• didnt get much help when she first got her period so she’s just as clueless

• definitely drags you out of bed to exercise when you gain weight from said birth control..

• changes the sheets when you stain the bed from the spontaneous periods

“hey, relax. go clean up and i’ll throw them in the wash, don’t worry about it.”

• her hands are always warm so—

• personal heating pad ‼️

• feeling her hands on your abdomen and the pain is gone.

• you swear she’s magic somehow?!

🎀 CAITLYN

• not as clueless

• has definitely heard of it before if she doesn’t have much knowledge

• also reminds you to take your birth control pills

• she remembers to take them more than you do 💀

• runs you warm baths when you’re cramping harshly and makes you tea

“shh, let me help you, okay?”

• made you coffee once and lectured you when you didn’t tell her you can’t have caffeine

• waxes you. i’m not taking any criticism.

• her toxic trait is noticing hair growing back before you do

“babe, you have a mustache hair— lemme pluck it!”

• finds it very therapeutic

🎀 SEVIKA

• clueless pt. 3 (help)

• you’ll have to explain in depth to this one guys

“…so you have hairs on your ovaries?” “sevika, no—“

• BIG WARM BUFF MOMMY

• sorry my ovaries are talking (ba dum chhh 🥁)

• buys your favorite snacks with jinx

• monitors when you get your period

• when you first found out you were scared to have sex with her, worried you’d hurt yourself

• she respected your decision and waited until you felt ready again to have intimacy with her

“i’ll wait for you, i have no problem with it.”

• gives the best warm cuddles when you need them

written by minnixii 🎀 2024 <3

[annagxx]

From the behalf of all the PCOS girly

I want to take a moment to share what it’s like to live with PCOS, because I feel like so many people don’t truly understand. Every day is a struggle, and it feels like I’m fighting a battle that no one else can see. I hear the same advice over and over: “You just need to lose weight.” But what people don’t realize is that I’m already trying my hardest. I’m watching what I eat, exercising regularly, and doing everything I can to feel good about myself. Yet, despite all my efforts, the changes I want just don’t seem to come. PCOS has a way of making everything feel impossible. It’s not just about weight; it’s about the symptoms that come with this condition. The hair thinning is disheartening—I used to love my hair, but now I constantly worry about how it looks. And then there’s the unwanted body and facial hair. I find myself spending so much time trying to hide it, trying to fit an image that society expects of me. It feels suffocating. The pain can be unbearable. There are days when I can hardly get out of bed because of the cramps and fatigue. I feel like I’m dragging myself through life, and even when I’m doing my best, I’m met with judgment instead of compassion. The moon face, the fatigue, it all contributes to a feeling of hopelessness. When I share my struggles, I often get responses that make me feel worse. I’m not looking for sympathy; I’m looking for understanding. When I mention that I don’t feel good in certain clothes, I don’t need someone to remind me to just lose weight. I need support. I need people to listen, to acknowledge what I’m going through, and to just be there for me. Every time someone brings up my weight or suggests a simple solution, it adds to my stress. Stress makes everything worse; it raises my cortisol levels and triggers more symptoms. I’m already feeling overwhelmed; I don’t need more negativity in my life. I just want to feel human. I want to be seen for who I am, not just my weight or my appearance. I’m trying my best to cope with a condition that I didn’t choose. If you can’t offer support, please be kind. Understand that every judgment, every comment adds to my pain. I’m asking for a little empathy. A little kindness can go a long way. It’s not easy living with PCOS, but with understanding and compassion, it can be a bit more bearable. Please, just be there for me. That’s all I need.

-A Message from a Girl with pcos

[luveline]

I was just wondering about the changes in your diet? I’ve seen some things online (like cutting out sugar completely) but they’re a bit unrealistic. Also what kind of exercise do you do? (Please Ignore this if i’m overstepping!!)

I don’t mind honey I’ll tell you whatever you wanna know !!

I think cutting out sugar completely is unrealistic for sure!! I did cut it down by a lot but I don’t track my macros or anything, mostly my diet is based around protein (sigh) so a normal meal for me each day is like two pork chops and white rice (a non complex carb — which we are apparently supposed to avoid, but I cannot be happy without white rice), or chicken and lettuce wraps or something, so I definitely am not cutting out sugar, but — I don’t know if this is true for you or anyone, but I find that if a week has had a lot of carbs, I won’t lose as much, so to offset my carbs I tend to restrict calories more!! Definitely recommend finding your recommended amount and starting to reduce it slowly, nothing you can’t do or anything that’s going to make you miserable. I started super super slowly with calorie reduction!! You don’t have to be miserable I promise (but sometimes it is hard). For working out I do my steps and HIIT (and some just dance!! Haha it’s great u can burn lots really quickly) I get like 8k steps 4times a week now, and at work I’m always walking bending lifting etc. I’ve heard that weight training is really good for PCOS, maybe because of muscle versus fat versus the insulin resistance? but I haven’t tried it before, I think my walk to and from work is the best cos it’s outdoors and quite hilly!! anything that gets your heart pumping is improving your metabolism I think!! But basically I’m trying to make sure my calorie deficit is 700/800 a day! Which is a lot, but it’s what has worked for me lovely

[pcos-and-endo-awareness]

They say it’s really how much you eat, not what you eat. So you eat less. You stop snacking. You count calories. You cut your meals in half. You try fasting.

They say it’s more about diet than exercise. So you cut out pop, quit fast food, eat more fruits and veggies, try this super health food that tastes like dirt. You avoid sweets and processed food as best you can.

They say it’s the alcohol. So even though you don’t drink much, you drink even less.

They say focus on protein. So you buy protein powders, protein bars, protein drinks. You eat eggs and salmon almost daily.

They say increase your water intake. So even though you’re hydrated enough, you drink more. More liquids but avoid the high calories. Try this new zero calorie drink and zero calorie sweetener.

They say oh but you still need to exercise more. So you walk more, bike more. Build up your stamina to go to the gym daily. Buy a fitness watch to closely track your every movement. Run so much you injure your knees.

They say but change up your routine or your body will get used to it. So you spend money on classes for yoga and Pilates, you try different equipment at the gym. You buy hula hoops and weights and restrictive bands to use at home. You look up different exercises to try and do them in the bathroom at work.

They say it’s okay to have some setbacks, just hop back on the wagon! So you do. Every time.

They say it’s your birth control. So you switch to a different kind.

They say it’s your hormone disorder, so you spend money on different supplements and specific diet books. You research your PCOS and endo, start a blog, talk to your physical therapist and doctors, just looking for *something* that will work.

They say talk to your doctor if it’s not working. But the doctor says just keep doing what you’re doing, or spend more money on these useless things.

They say pay attention to your mental health! The scale is just a number! So you try not to weigh yourself as often, or measure instead. You spend money on therapy and worry about getting an eating disorder.

They say plateaus and muscle weight gain are normal. So you keep going even though you don’t think anything is changing. Even when it’s been over a year. And. Nothing. Has. Changed.

They say keep going! But I’m tired.

[pseudowho]

Hello Haitch! Hope you are doing well.

Last year during summer, I was diagnosed with PCOS (i had gotten it checked because i hadnt had my period in like 3 months) and since i was just 17, the doctor asked me to maintain a proper lifestyle and see till November and said that if it wasnt fixed by then, i had to do a checkup again. But i'd gotten my period by august so i never reached out again.

but this year (im 18 now), the last time id gotten my period was in april so it's been 6 months now. im gonna go to the doctor again later this month. but here's the thing— last year, i went to a gyno abroad because women's healthcare isnt the best in my country. but this year, its not possible for me to go abroad right now so im gonna have to work with a gyno from here.

now i have a feeling that theyll put me on pills and while i agree thats the easy way to fix this, im worried itll mess things up for the long run. the lifestyle the first gyno asked me to follow is a little difficult for me to get into since she'd asked me to exercise plenty and im a full time alevel student and it gets hard for me to maintain a proper routine like that. i also struggle with binge eating which i've heard comes with having pcos (im not sure if this is true tho).

so in one hand, i feel like it's easier to just start taking pills but then again it has so many side effects i don't know what to do right now.

Lots to unpack here.

CW/TW: PCOS, medical discussion, endocrine disorders, diabetes, hypothyroidism, weight management, medication management

Firstly, PCOS is often diagnosed based on vague criteria; lots of doctors flippantly diagnose it based on a volume of loose criteria. If you have an increasing number of these criteria, then yes, the chances are you have PCOS. However, it's often erroneously diagnosed without proper diagnostic procedures such as scans, bloods, and a full review of your longer term health history.

That being said, being on the pill doesn't 'cure' PCOS, it can simply manage the symptom of irregular periods. There's flimsy evidence on the pill's ability to manage/prevent weight gain and the development of other disorders that are associated with PCOS.

While weight loss is often harder for women with PCOS, especially if you have associated conditions such as an under active thyroid, it's not impossible.

Your lifetime chances of developing Diabetes are significantly higher with PCOS, and this chance goes up again if you struggle with increased body weight. PCOS and appetite changes like binge eating have been associated with each other, too.

So you'll only know if managing your weight and eating habits make a difference with your PCOS, when you've actually tried them to the absolute best of your ability. If you are at an increased ideal weight, losing weight can be very effective to manage and reduce the symptoms of PCOS.

Of the many, many thousands of women I've looked after, I'm sorry to say that those with PCOS who are very pro-active with managing their weight, perhaps taking medications as advised by their doctor (the pill and Metformin are the most common ones I see), and exercising regularly, are those who have the highest chance of being 'healthy' (though I do not use the term 'healthy' lightly).

Ultimately, PCOS is one of those things that just happens and isn't your fault. I also have an endocrine disorder that makes it very easy for me to gain weight and very difficult for me to lose it, so I absolutely understand the situation yours in right now.

But, what do you do with this information? Do you say, "I am X, Y and Z because of my PCOS" and leave it at that? Or do you say "I suffer with X, Y and Z because of my PCOS, so I make life choices to reduce the impact of my PCOS by 1, 2 and 3".

So my advice is this: PCOS may be the hand you've been dealt, but your lifestyle choices can massively improve the chances of you reducing its impact on your long-term health. I'm not blaming you, or acting like healthy eating, exercise and medication decisions are easy; they are not. Please recall I'm in a similar boat, and I'm not one to blame women for their complex health conditions.

I could talk all day about PCOS but this is my best attempt to summarise it for you.

It's really hard making tough life choices to manage the hand you've been dealt. I fully understand. I've gotten better at it as I've gotten older. @mrhaitch makes similar big decisions, because he has two diabetic parents and one diabetic siblings, so he takes care of his health to a brilliant degree, to try to give himself the best chance of not developing diabetes himself.

☝️ me being your hype man

Love,

-- Haitch xxx

[blkkizzat]

Um this might be too tmi. If so, just delete my ask and ignore me please.😭

After reading your juicy story about how that man put you through the mattress (congratulations 😭) I went through your tags and you mentioned you have pcos. I found out earlier this year I have it as well. It’s torn down my self esteem a bit. My period is irregular and I’m so scared of developing hirsutism. I know it impacts everyone differently but do you do anything to regulate your pcos?

Hey nonny haha yes i have pcos. i have hirsutism but i just get extra chin hairs that i pluck/sugar off. theres vaniqua hair cream for it but its expensive so i just pluck and sugar. its not anything scary tbh.

theres alot more info on my old pcos posts.

ultimately pcos is caused by a hormone imbalance. your best bet is to help your body naturally balance those hormones as best as you can. alot of the hormones are effected by gut health. eating well, to balance your gut health and exercise should be the foundation but glp-1s like ozempic help balance hormones as well and slow down the digestion in your gut so it isn't overtaxed. i suggest go getting a full blood panel from your doctor so they can tell you what nutrients you are deficient in and which hormones need the most balancing.

you don't necessarily need to lose weight but i found personally weight highly exacerbated my pcos. im back on b-control now but for the first time weight loss and continuous glp-1s got my period back regular, all on its own.

ask your doctor about it!