Maintaining an exercise routine while living with polycystic ovary syndrome (PCOS) can be difficult. Even if you’re not dealing with intense symptoms, you may not feel up for any strenuous gym trips during the rest of the month. Learning how to make a workout for PCOS could help you become more active with a sustainable routine.

How PCOS Affects Exercise Routines

PCOS can change how you exercise in numerous ways. The condition causes many side effects that complicate your daily routine, so give yourself some grace when flare-ups happen.

You Could Become Fatigued Easily

Overcoming ovarian cysts and dealing with intensified periods is exhausting. You’re also already likely dealing with depression, anxiety and other mental health conditions intensified by PCOS. If you add a challenging gym regimen to the mix, you may feel too exhausted even to start a workout.

Your Blood Pressure Might Spike Often

Dips and spikes in your blood pressure can cause a roller coaster of feelings. You might get dizzy, lightheaded or struggle to breathe. While you can stick with foods that reduce inflammation to manage your health, PCOS can still complicate your blood pressure when you least expect it. If you’re feeling lightheaded or nauseous, you might not be able to start the workouts you want to do.

You May Experience Intense Cramps

PCOS increases your risk of developing multiple conditions such as endometriosis and irritable bowel syndrome. Those can cause discomfort even when you don’t have any active cysts. You should never exercise when you’re dealing with any kind of pain. Aftereffects, like physical aches, may also types the kinds of movements you feel up to doing when the pain subsides.

Steps to Make Your Own PCOS Workout

Creating an exercise routine while living with PCOS doesn’t have to feel impossible. Follow some simple steps to design the right regimen for your body.

1. Understand Your Most Frequent Symptoms

Reflect on what you experience every month. Which PCOS symptoms recur between your periods? If you mostly deal with cramping during a specific part of your menstrual cycle, you’ll know to ease your workout intensity during those days or plan for rest periods.

2. Create a Sustainable Routine

Once you know how your body feels throughout the month, you can make a sustainable workout plan that doesn’t put any extra strain on your body. Try easing into exercising by only doing it a few days a week. You can also change the intensity of your workouts, so your hardest exercises only happen once a week.

3. Try Alternating HIIT Exercises

Changing your workout movements is essential if you have PCOS. Explore things you might not have tried before, like high-intensity interval training (HIIT) workouts. Creating a HIIT workout for PCOS can improve the inflammatory and cardiovascular effects that cause numerous symptoms.

The most important thing is to avoid straining your body. If you alternate your exercise intensity and how you move — like swapping HIIT routines for walking or running sometimes — you’ll add more flexibility into your schedule to accommodate your body’s needs.

4. Make a Backup Plan

Some PCOS flare-ups are uncomfortable but not debilitating. When your body needs to take it easy, consider if you’d feel comfortable walking or doing yoga in your living room. Having low-impact backup plans for your exercise routine will help you remain active while your body does what it needs to manage your health. 

5. Avoid Straining Yourself

You could create the best PCOS workout for your body and still feel frustrated sometimes. Try not to push yourself too hard. If you want to do HIIT workouts with dumbbells but feel more comfortable with body weight exercises, do what’s best for yourself. Straining your muscles could intensify your stress and potentially cause injuries that prevent you from remaining active. 

Worst Exercises for PCOS

There are no specific exercises you should avoid if you have PCOS, but there are some guidelines you can follow to create a personalized routine. Try not to overexert yourself and exacerbate the inflammation already present in your body. You can also stick with strategies such as:

• Minimizing stressful movements that spike cortisol levels, since elevated cortisol is a common PCOS symptom
• Avoiding endurance workouts that intensify your fatigue
• Refraining from long exercises with minimal to no water breaks because hydration is essential for maintaining your blood pressure

Try keeping an exercise journal as you explore new workouts. You’ll know which are the worst exercises for PCOS when you reflect on any specific movements that made your body more uncomfortable than others.

Make a Workout Routine That Works for You

Crafting an excellent workout for PCOS takes time. Diversify your movements, plan for rest days and listen to your body. You’ll gradually make a regimen that helps you achieve your physical fitness goals without straining your health.

FAQs

How Often Should I Work Out With PCOS?

There’s no official guideline for how often you should work out with PCOS. The average adult needs at least 150 minutes of moderate activity weekly, so try aiming for that. You can also build up to it if fatigue is one of your most common symptoms.

What Is the Best Exercise for PCOS Weight Loss?

The best exercise for PCOS weight loss is any diversified movement that doesn’t feel too exhausting. Switch between body weight, dumbbell and cardio movements to nurture your physical health without exhausting your muscles.

Is HIIT Bad for PCOS?

HIIT isn’t bad for PCOS if it’s one part of your routine. Listen to your body as you go through HIIT movements. If they feel too intense and cause muscle strain, you can always try a low-impact workout to keep moving without potentially harming your body. 

Can I Do Squats With PCOS?

You can do squats with PCOS if you pay attention to your energy and endurance levels. They’re an excellent strength training tool that complements HIIT routines. Try not to start squat reps if you’re feeling dizzy or dehydrated.

What Is the Fastest Way to Lose Weight With PCOS?

The fastest way to lose weight with PCOS is to exercise, eat a healthy diet and avoid straining your body. If your muscles push through intense workouts with minimal recovery time, you won’t see the progress you want because your body will conserve energy to heal itself.