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If you have been diagnosed with polycystic ovary syndrome (PCOS), exercise can be an important part of your management plan. Not only can exercise help you maintain a healthy weight, but it can also improve insulin sensitivity, which is beneficial for PCOS. Here are two workout routines we found that are designed specifically for individuals with PCOS:

Strength Training Routine

If you’re looking to build muscle and increase your metabolism, strength training is a great option. Here’s a routine that can be done with dumbbells:

• Dumbbell squats (3 sets of 12 reps)
• Dumbbell lunges (3 sets of 12 reps)
• Dumbbell bench press (3 sets of 12 reps)
• Dumbbell rows (3 sets of 12 reps)
• Dumbbell bicep curls (3 sets of 12 reps)
• Dumbbell tricep extensions (3 sets of 12 reps)

Remember to start with a weight that you can comfortably lift for the designated number of reps. As you get stronger, you can increase the weight.

Cardiovascular Routine

Cardiovascular exercise is great for improving heart health and burning calories. Here’s a routine that can be done on a treadmill:

• 5 minute warm-up, walk at a moderate pace
• 30 seconds sprint, followed by 30 seconds rest, repeat for 10 minutes
• 5 minute cool down, walk at a moderate pace

If you prefer a different form of cardio, such as cycling or using an elliptical, feel free to substitute it in for the treadmill. The most important thing is to get your heart rate up and break a sweat!

Remember, exercise is just one aspect of managing PCOS. It’s important to also focus on a healthy diet and lifestyle. Consult with your healthcare provider to come up with a comprehensive plan for managing your PCOS.

Stay active and happy exercising!

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