Exercise eases PCOS symptoms but cannot cure the condition, says fitness expert

Exercise can improve insulin handling, heart health and some PCOS symptoms, but it cannot cure the condition, fitness expert Deepti Sharma says. PCOS affects each woman differently, so results vary. Sharma, director of MultiFit and ACPT Level 5‑certified trainer, advises a routine that can be kept long‑term rather than intense bursts that leave you exhausted. Start by tackling insulin resistance: regular movement helps muscles pull glucose from the blood, making the body respond better to insulin. Weight on the scale is not the main indicator; gaining strength, walking farther or feeling more energetic are real signs of progress.

How to Begin

Begin with two strength sessions a week, focusing on squats, lunges, rows and chest presses using body weight or light resistance. Perfect form before adding load. Add cardio such as brisk walking, cycling, swimming or dancing; aim for 150‑300 minutes of moderate aerobic activity weekly, built up gradually. Short bursts of high‑intensity effort are optional and should be introduced only if you enjoy them. Include yoga or Pilates for flexibility if a gym feels uncomfortable, but keep some aerobic and strength work as well.

Lifestyle Tips

Allow recovery days, eat enough to fuel workouts, and get adequate sleep. Over‑training without proper nutrition can cause fatigue and derail the routine. If periods stay irregular or symptoms persist, consult a gynaecologist or endocrinologist; medication may be needed alongside lifestyle changes.

Context

Insulin resistance is a common feature of PCOS, and regular exercise is a proven way to improve the body’s insulin sensitivity, which can ease hormonal imbalance and reduce related health risks.