Yoga and exercise for PCOS

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

• Brisk walking, cycling, swimming and dancing
• Strength training: body-weight exercises, resistance bands or weights
• High-intensity interval training: short bursts, if you are fit and your doctor agrees
• Sport and active hobbies you enjoy

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

• Choose something you can keep up for months
• Warm up and cool down
• Drink water and wear comfortable shoes
• Build up slowly to avoid injury

Be careful

• Avoid forceful breathing practices or deep inversions if you have high blood pressure
• Stop and seek care for chest pain, dizziness or severe pelvic pain

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.