05 Sep PCOS
If you’ve been told you have Polycystic Ovary Syndrome (PCOS), you’re not alone — it’s the most common hormone-related condition in women of reproductive age, affecting around 1 in 10 women.
The exact cause isn’t fully understood, but it’s thought to be a mix of genetic, hormonal, lifestyle, and environmental factors.
Who does PCOS affect and what are the risks
PCOS can affect girls and women of all ages, from teenage years to after menopause, and often requires tailored support through specialised women’s health care.
Common symptoms include:
- Irregular or absent periods
- Excess hair growth
- Acne
- Fertility challenges
For a long time, it was believed that the effects of PCOS ended after menopause. We now know that’s not true. While symptoms like irregular periods may settle, women with PCOS are still at a higher risk of developing:
- Type 2 diabetes
- High blood pressure
- Cardiovascular (heart) disease
That’s why managing PCOS isn’t just about your reproductive years — it’s about protecting your health for the long term.
The role of exercise in the management of PCOS
Lifestyle changes, particularly exercise and nutrition, are the first-line treatment for PCOS.
The benefits of exercise go far beyond weight loss. Regular movement can help:
- Balance hormones
- Improve how your body responds to insulin (reducing insulin resistance)
- Increase energy levels
- Support long-term health after menopause
How exercise helps
Cardio exercise (like brisk walking, cycling, swimming) improves insulin sensitivity, boosts heart and lung health, and helps reduce visceral fat — the fat stored around your organs that’s linked to higher disease risk.
Strength training (using weights, resistance bands, or bodyweight exercises) builds muscle and increases your metabolism, which helps regulate blood sugar even when you’re resting.
Exercise can also:
- Improve menstrual regularity and ovulation
- Reduce symptoms of depression and anxiety
- Support better sleep and energy levels
What are the exercise guidelines for managing PCOS?
For optimal benefits, women with PCOS should aim to exercise daily or at least every second day.
For general health and weight maintenance:
- 150 minutes of moderate-intensity cardio OR 75 minutes of vigorous-intensity cardio each week
- Strength training at least 2 days per week
For greater benefits, modest weight loss, and to prevent weight regain:
- 250 minutes of moderate-intensity cardio OR 150 minutes of vigorous-intensity cardio each week
- Strength training at least 2 days per week
Where an Exercise Physiologist fits in
If you’re not sure where to start, an Accredited Exercise Physiologist (AEP) can help.
We’re trained to understand how conditions like PCOS, insulin resistance, or anxiety affect your body and mind. We’ll work with you to:
- Tailor an exercise plan to your goals, symptoms, and lifestyle
- Help you build strength safely and gradually
- Keep you consistent and motivated (because enjoying it is key!)
- Track your progress and adjust your program as needed
Most importantly, we meet you where you’re at — no pressure, no judgement. Just support, education, and a plan that works with your body, not against it.
If you’re ready to take control of your symptoms and feel your best, reach out to book an appointment and start your personalised program.