Exercise and PCOS: A Complete Guide for Better Hormonal Balance Powered by Physio360 Chennai.

INTRODUCTION;

Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders affecting women today. Fatigue, weight gain, irregular periods, acne, mood swings, and infertility concerns — PCOS affects both physical and emotional health. But the good news? Exercise is one of the most powerful, natural, and scientifically proven treatments for PCOS. And with guided physiotherapy support from Physio360 Chennai, women can achieve better results safely and sustainably.

Why Exercise Is Essential for Managing PCOS

Regular physical activity is often considered the first line of treatment for PCOS. Here’s why:

1️⃣ Improves Insulin Sensitivity

Women with PCOS often struggle with insulin resistance. Exercises help increase muscle activity → improve glucose uptake → reduce insulin levels → stabilise hormones.

2️⃣ Helps With Healthy Weight Management

Even a 5–10% reduction in body weight can significantly improve PCOS symptoms. Structured training at Physio360 Chennai boosts metabolism without stressing the body.

3️⃣ Regulates Hormones

Exercise helps reduce:

• Androgen (male hormone) levels

• Cortisol (stress hormone)

• Inflammation

This leads to improved menstrual regularity and reduced PCOS symptoms.

4️⃣ Reduces Stress and Anxiety

Women with PCOS commonly experience:

• Mood swings

• Anxiety

• Sleep disturbance

Movement releases endorphins → improves mood → reduces mental fatigue → enhances emotional balance.

5️⃣ Supports Fertility

Improved hormone balance + better ovarian function + a healthier body = greater chances of natural conception.

Best Types of Exercises for PCOS (Recommended by Physio360 Chennai)

To get the best results, women with PCOS need a scientifically structured combination of exercise types, instead of random workouts.

1️⃣ Strength Training (Most Important for PCOS)

Building lean muscle helps:

• Improve insulin sensitivity

• Reduce belly fat

• Enhance metabolism

• Balance hormones

Examples:

✔ Squats

✔ Bridges

✔ Resistance band rows

✔ Lunges

✔ Core activation exercises

At Physio360 Chennai, physiotherapists create safe, customised PCOS strength-training plans for beginners to advanced clients.

2️⃣ Low-Impact Cardio

Great for improving heart health without stressing your joints.

Examples:

✔ Fast walking

✔ Cycling

✔ Cross trainer

✔ Swimming

Aim for 30 minutes, 3–4 days a week.

3️⃣ HIIT (High Intensity Interval Training)

Short bursts of intense activity followed by periods of rest. Very effective for PCOS when done correctly.

Benefits:

✔ Burns fat faster

✔ Reduces insulin levels

✔ Saves time

But HIIT should be supervised, especially for beginners — which is why guided sessions at Physio360 are highly recommended.

4️⃣ Yoga & Pilates

Perfect for managing stress-related PCOS symptoms.

Benefits:

✔ Improves hormonal balance

✔ Reduces abdominal bloating

✔ Enhances flexibility and posture

✔ Supports mental relaxation

At Physio360, certified therapists integrate yoga-based breathing for calming the nervous system.

5️⃣ Mobility & Stretching

Women with PCOS often suffer from:

• Stiffness

• Low back pain

• Neck and shoulder tightness

• Hip tightness

Physio360’s mobility programs help:

✔ Improve joint range

✔ Reduce pain

✔ Correct posture

✔ Enhance exercise performance

Exercise + Diet = Best PCOS Outcome

While exercise is powerful, combining it with anti-inflammatory, balanced nutrition gives the best results.

Basic recommendations:

✔ Eat more protein & fibre

✔ Reduce sugar & refined carbs

✔ Increase Omega-3 rich foods

✔ Maintain hydration

✔ Follow regular meal timings

Physio360 Chennai also works with nutrition partners when needed.

Common Mistakes PCOS Women Make During Exercise

Overdoing cardio

Doing HIIT daily

Skipping strength training

Exercising without a warm-up

Trying diet fads along with heavy workouts

At Physio360, physiotherapists ensure safe, effective, and personalised training to avoid flare-ups or overtraining.

Expected Results With a Proper Exercise Plan

Women who follow the right exercise routine usually notice:

✔ Improved periods

✔ Reduced belly fat

✔ Better skin and hair

✔ Reduced sugar cravings

✔ Fewer mood swings

✔ Higher energy levels

✔ Better sleep

✔ Increased fertility chances

Why Choose Physio360 Chennai for Exercise-Based PCOS Management?

At Physio360 Chennai, PCOS exercise programs are designed by expert physiotherapists who understand:

✔ Hormonal changes

✔ Weight fluctuations

✔ Pain patterns

✔ Fatigue levels

✔ Mobility limitations

✔ Individual fitness capacity

Physio360 offers:

One-on-one exercise sessions

Posture correction

Strength training plans

Weight-management programs

Hormonal-balance exercise routines

Stress-relief strategies

Your fitness plan becomes safe, supervised, and medically structured.

Take the First Step Toward a Healthier You!

If you’re struggling with PCOS symptoms and want a safe, effective, and scientifically designed exercise program, visit Physio360 Chennai today.

Build strength

Balance hormones

Boost fertility

Improve mood

Reduce PCOS naturally

Physio360 – Your trusted physiotherapy and women’s wellness centre in Chennai.

REFERENCE AND RESEARCH ARTICLE;

1. Exercise in the management of polycystic ovary syndrome: A position statement from Exercise and Sports Science Australiahttps://doi.org/10.1016/j.jsams.2024.05.015

2.A Systematic Review of the Effects of Exercise on Hormones in Women with Polycystic Ovary Syndromehttps://pmc.ncbi.nlm.nih.gov/articles/PMC7739243/