Reviewed by medical experts • For informational purposes only
Exercise and yoga for PCOS: how much to do, helpful practices and safety tips.
Regular physical activity is one of the most effective ways to manage PCOS. It improves insulin sensitivity, weight, mood and cycles, even when weight does not change.
How much
Aim for about 150 minutes a week of moderate activity, or 75 minutes of vigorous activity, plus muscle-strengthening on two days. Start small if you are new to exercise.
Types of exercise that help
Yoga and breathing
Small studies suggest regular yoga may help hormone levels, cycles, weight and mood in PCOS. Useful practices include Surya Namaskar at a comfortable pace, Bhujangasana, Baddha Konasana, Setu Bandhasana, Paschimottanasana and Shavasana, along with Pranayama such as Anulom Vilom and Bhramari, and meditation. Practise 30 to 45 minutes most days with a trained teacher.
Tips
Be careful
Ayurvedic view
Yoga and Pranayama are traditional practices to reduce Kapha and calm Vata. This is a supportive framework.
See a doctor if exercise causes pain, or your periods stop with heavy training and low body weight.
Remember
Movement helps PCOS even without weight loss. Pick activities you enjoy and keep going.
Written By
Dr. Daksh
BDS
Reviewed By
Dr. Varun Gupta
MD Pharmacology, MBBS
Last updated on
27 Sep 2022 • 06:23 PM (IST)
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