Multiple studies have confirmed the benefits of exercising for managing PCOS-related symptoms. Moderate exercises for even 90 minutes a week have shown positive effects such as weight loss and improved insulin resistance. However, women with PCOS know the struggle associated with motivation to exercise regularly. With excruciating pain during periods, mood swings, fatigue, constant hunger, and other physical discomforts, when and how do we find the motivation to exercise regularly? The good news is that exercising could become easier and more fun if we consider our hormonal levels and the associated changes that happen in our bodies.

Across our menstrual cycle, our hormones fluctuate a lot which affects multiple aspects of our life such as mood, energy levels, injury risk, and appetite. There are two main phases of the menstrual cycle: the follicular phase, which is the phase after the periods, and the luteal phase, which is the phase post ovulation. The follicular phase has a low secretion of hormones, particularly progesterone. During this time, the body can better access stored carbohydrates, so this is a great time to perform muscle-building exercises. During the luteal phase, which is post ovulation, there are more hormones generated with a subsequent decrease in muscle-building capacity. This is a good time for low-intensity workouts with more recovery time in between. Also, the body needs more energy during this phase, therefore you would benefit from the consumption of more carbohydrates. Studies have found almost a 100-300 kcal increased caloric intake in the luteal phase compared to the follicular phase.

With PCOS, exercise plays a major role in managing PCOS and its associated symptoms. Multiple studies have concluded that aerobic exercise of at least 30 minutes every day, or at least thrice a week has resulted in improved insulin resistance and lower BMI. The hormonal fluctuations are a constant part of PCOS. That is one of the reasons why we feel like crap on some days, and some days are energy and mood are a lot better. Our exercise cycles should reflect that so that we have a sustainable exercise routine and don’t give up once things start getting too uncomfortable.

A good exercise routine is potentially a combination of strength training and cardio. Both strength training and cardio workouts do not have to be intense for them to show results. Strength training can involve lifting weights or bodyweight exercises. Yoga and Pilates also work as milder versions of strength training where you are utilizing your body weight to attain flexibility and strength. With respect to cardio, although HIIT sessions are popular for their ability to facilitate weight loss, low-intensity steady-state cardio or LISS workouts also have their own benefits. LISS is a low-intensity cardio workout where you utilize about 50-65% of your maximum heart rate, as opposed to HIIT where you use about 80-95%. LISS workouts can include walking, jogging, cycling, and swimming. Some studies show that there is no significant difference between the efficacy of HIIT and LISS workouts, so LISS is equally helpful to lose weight and improve blood flow. The biggest advantage of this workout is that it is less intimidating for people who have just started working out. But the downside is you need to do this workout for at least 30 minutes every day, at least 3 times a week. It will also take a while for the results to be visible, so you need to be patient with the process. Low-intensity cardio, yoga, and/or pilates are good exercise options during the luteal phase of your cycle wherein your energy levels are low. HIIT sessions and weight-lifting sessions are good options for the follicular phase of your cycle. For people with severe PCOS who bleed for more than a week, doing milder forms of yoga, pilates, light walking, or cycling are important to facilitate optimum blood flow, even though it feels like you want to curl up into a ball and lie on the couch.

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