Research
Top 7 PCOS-Friendly Workouts for Fertility
Explore effective PCOS-friendly workouts that enhance fertility, balance hormones, and improve overall health for women facing fertility challenges.
July 17, 2025
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Explore effective PCOS-friendly workouts that enhance fertility, balance hormones, and improve overall health for women facing fertility challenges.
Struggling with PCOS and fertility challenges? Exercise can help.
PCOS affects 1 in 10 women of childbearing age, often causing hormonal imbalances, irregular cycles, and ovulation issues. Regular physical activity can improve insulin sensitivity, balance hormones, and promote ovulation - key factors for managing PCOS and boosting fertility. Even a 5% weight loss can restore ovulation for many women.
Here are 7 effective workouts for women with PCOS:
Consistency is key. Start with workouts you enjoy and aim for at least 150 minutes of moderate exercise weekly. Consult your healthcare provider to design a plan tailored to your needs.
Walking is an incredibly accessible and effective workout for women with PCOS who are aiming to improve fertility. You don’t need fancy equipment, a gym membership, or an advanced fitness background - just a reliable pair of shoes and the willingness to get moving.
One of walking’s key benefits is how it improves blood circulation, especially to the pelvic region. This low-impact aerobic exercise helps ensure that reproductive organs receive the oxygen and nutrients they need - critical factors for fertility and conception. Walking also engages the pelvic floor and uterine muscles, which further supports reproductive health.
Walking offers powerful hormonal benefits for women with PCOS. A brisk walk can enhance insulin sensitivity and stimulate ovulation, addressing two major challenges of PCOS. Research published in Fertility and Sterility showed that women with PCOS who exercised regularly, including walking, saw improved insulin sensitivity and hormonal balance, which positively impacted their fertility.
The numbers speak volumes: 80% of women with PCOS who walked at least 150 minutes per week experienced improved ovulation. After a 12-week walking program, participants reported a 4.75% increase in adiponectin levels, along with significant drops in resistin, HOMA-IR, and HOMA-adiponectin levels. Insulin resistance markers also saw major improvements, with a 16.6% decrease in HOMA-IR and a 29% reduction in HOMA-adiponectin.
"The most effective form of treatment for PCOS is lifestyle changes." - Amy Plano, M.S., RD, The PCOS Dietitian
Walking’s low-impact nature makes it a great option for women managing weight or easing back into exercise. Unlike high-impact workouts, walking is gentle on the joints, reducing the risk of injury while still offering cardiovascular benefits. This makes it a sustainable activity that can be maintained long-term without overburdening the body.
Beyond physical benefits, walking also helps reduce stress and improve mood, which are crucial for managing the emotional ups and downs of PCOS. Its gentle approach makes it an ideal starting point before transitioning to more intensive fitness routines.
No matter your fitness level, walking is easy to incorporate into your daily life. You can begin with short walks and gradually build up your pace and distance. The goal? 150 minutes of brisk walking per week, or about 7,000 steps daily. You can break this into smaller sessions or fit it into your schedule - whether it’s a stroll around the neighborhood, a walk in the park, or even laps during your lunch break.
Regular walking not only helps with weight management and better sleep but also improves insulin resistance and reduces the risk of prediabetes, diabetes, and heart disease in women with PCOS. Most importantly, it supports ovulation and lays the groundwork for a healthy pregnancy. For anyone managing PCOS and looking to boost fertility, walking is a simple yet impactful way to start.
Cycling can play a powerful role in improving fertility for women with PCOS by supporting cardiovascular health and helping to balance hormones. This activity not only promotes better blood circulation but is also an exercise option that’s easy to maintain over time. Similar to walking, cycling encourages better blood flow and hormonal regulation - two key factors for reproductive health.
One of the ways cycling helps is by improving circulation, which ensures that oxygen and nutrients reach your ovaries and other reproductive tissues. This can enhance ovarian function and egg quality. Studies have shown that moderate exercise is linked to an increased likelihood of conception.
"Regular physical activity helps regulate hormones, enhances blood flow, and maintains a healthy weight, all of which are vital for conception." - Inovi Fertility
Cycling also aids in managing body weight and reducing insulin resistance, both of which are crucial for balancing hormones in women with PCOS. Research published in Fertility and Sterility highlighted that women who conceived had significantly lower baseline testosterone levels (37 ng/dL) compared to those who did not (52 ng/dL). Additionally, moderate cycling has been associated with a 34.6% lower risk of developing gestational diabetes mellitus. Together, these hormonal improvements and better blood flow create a more supportive environment for conception.
Because cycling is low-impact, it’s gentle on your joints, including your knees, hips, and ankles. This makes it an excellent long-term exercise choice, particularly for those managing PCOS, where joint health can sometimes be a concern.
Cycling is a flexible activity that works for people at any fitness level. If you’re just starting, aim for a pace where you can comfortably hold a conversation. Begin with 20-30 minute sessions and gradually work up to 150 minutes of moderate-intensity cycling each week. Keep rides under two hours a day, incorporate rest days, and pay attention to how your body feels. Consistency is key to supporting your fertility goals while cycling.
Yoga offers a calming yet effective way to support hormonal balance and improve blood flow, which are crucial for managing PCOS and promoting fertility. This ancient practice blends physical movements, breathing exercises, and mental focus to address both the physical and emotional challenges tied to PCOS. Unlike intense workouts that may strain the body, yoga soothes the nervous system while enhancing overall circulation and hormonal health.
Yoga is particularly beneficial for improving circulation, especially to the pelvic region, which is essential for reproductive health. Certain yoga poses, known as asanas, are specifically designed to boost blood flow to the reproductive organs. This increased circulation helps deliver nutrients and remove waste, supporting overall pelvic health.
For women with PCOS, one of yoga's standout benefits is its ability to lower testosterone levels, which are often elevated in this condition. In one study, participants who practiced mindful yoga for one hour, three times a week over three months experienced a 29% drop in testosterone levels. Additionally, yoga activates the parasympathetic nervous system, helping to regulate cortisol levels and reduce stress.
Yoga expert Samiksha Shetty explains:
"A regular yoga practice helps deal with stress, anxiety and depression which in turn helps in managing and controlling the adrenal and cortisol levels of the body. It reduces stress and helps balance our hormone levels. Relaxation is the key to fighting PCOS."
Recent research from 2023 further supports these findings, showing that yoga can help alleviate symptoms of anxiety and depression while reducing testosterone levels in those with PCOS.
Yoga’s gentle nature makes it ideal for women with PCOS who may experience joint pain or stiffness. Many poses can be adjusted using props like chairs, ensuring they remain comfortable and accessible. This adaptability allows for improved joint mobility without causing strain.
Physical Therapist Bill Reif advises:
"All poses should decrease discomfort, not increase it. Stretch to the point of mild tension, not pain. If practice increases your discomfort, ease up on your routine."
Yoga welcomes practitioners of all fitness levels, offering options for those with physical limitations or mobility challenges. Lisa Burnett, a certified Pranakriya prenatal yoga instructor, emphasizes the value of gentle poses:
"In seeking relief from the pain and other symptoms of PCOS, I recommend the more gentle yoga poses, especially those focusing on stretching and relaxation."
For beginners, chair yoga provides a great starting point, allowing individuals to ease into the practice without the need to get down on the floor. Over time, participants can progress to more traditional poses while respecting their physical boundaries.
Yoga’s adaptability ensures it can meet a variety of needs, whether you’re dealing with joint discomfort, mobility issues, or are new to exercise. Gentle, relaxing poses are particularly effective in managing PCOS symptoms.
Dr. Monisha Bhanote, a triple board-certified physician and Yoga Medicine instructor, highlights the broader benefits of yoga:
"These mood disorders may be directly related to biochemical imbalances and exacerbated by stress related to body image and fertility issues, and utilizing a mind-body approach with self-care should be encouraged."
With its ability to address both physical and emotional aspects of PCOS, yoga is a valuable addition to any fitness routine focused on managing the condition.
Swimming is a gentle, fertility-friendly workout that not only boosts circulation but also supports overall reproductive health. It pairs well with other low-impact exercises like walking, cycling, and yoga. Thanks to the water's natural buoyancy, swimming offers a stress-free way to improve circulation and manage PCOS symptoms without the strain of high-impact activities.
Swimming works wonders for circulation, much like walking and cycling. The rhythmic movements and water resistance help blood flow efficiently to your reproductive organs, which is crucial for fertility support.
One of swimming's standout benefits is how easy it is on the joints. The buoyancy of water reduces pressure on your body, making it a great option for those who experience joint pain or stiffness, often associated with PCOS.
Angela, a PCOS Dietitian, highlights this advantage:
"Swimming is good for PCOS because it is so much more to me than a way to burn calories and stay healthy... It's also easy on the joints and best of all - you don't have to sweat."
Beyond being joint-friendly, swimming tones muscles and enhances flexibility without the harsh impact of land-based exercises. This means you can stick to your workout routine consistently, which is key to managing PCOS symptoms and improving fertility.
Swimming plays a role in balancing hormones, which is particularly beneficial for women with PCOS. It improves insulin sensitivity, supports regular ovulation, and aids in weight management. Additionally, swimming promotes better sleep, which is directly linked to improved fertility outcomes. Its calming effects help lower cortisol levels, reducing stress - a factor that can negatively affect hormone balance and fertility.
Swimming is a versatile workout that suits all fitness levels. If you're just starting out, it provides a gentle way to ease into regular exercise without overexerting yourself. Begin with short sessions once or twice a week, gradually increasing your distance and pace as your confidence grows.
For variety, consider pool-based workouts like aqua aerobics or Aqua Zumba. These low-impact options are both relaxing and effective for managing PCOS symptoms, while also offering a fun, social environment. Aiming for 30-minute swimming sessions several times a week can yield significant benefits. Pairing swimming with other gentle activities, such as yoga, can further enhance your efforts to manage PCOS and support fertility. The focus should be on consistency rather than intensity, allowing your body to adapt and enjoy the benefits over time.
Swimming complements a well-rounded exercise routine for PCOS by promoting better circulation, hormonal balance, and joint health. Whether you're dealing with joint pain, new to exercise, or simply looking for a refreshing way to stay active, swimming is an excellent choice for a fertility-focused fitness plan. Combined with other PCOS-friendly activities, it creates a balanced approach to improving overall well-being.
Pilates offers a gentle yet effective way to manage PCOS symptoms and support fertility by focusing on core strength, flexibility, and controlled movements.
One of the standout benefits of Pilates is improved circulation, especially to the pelvic area. This increased blood flow delivers oxygen and nutrients essential for reproductive health, which can positively influence the uterus and mucous membranes. Additionally, Pilates promotes lymphatic drainage, a key factor in hormone regulation. Together, these improvements create an environment that supports hormonal balance and overall reproductive well-being.
Pilates goes beyond physical fitness by helping to regulate hormones. Regular practice has been shown to lower cortisol levels, which contributes to a more balanced endocrine system. The focus on the mind-body connection and controlled breathing techniques activates the parasympathetic nervous system, promoting relaxation and aiding natural hormone balance.
Exercise, including Pilates, plays a significant role in improving ovulation and reproductive health. It also addresses common PCOS-related issues like insulin resistance and elevated androgen levels. Pilates helps improve insulin sensitivity, enabling the body to use glucose more efficiently. At the same time, it can lower androgen levels, reducing symptoms such as acne and excess facial hair. These hormonal shifts support regular ovulation and enhance fertility.
For women with PCOS who may experience joint discomfort or stiffness, Pilates offers a low-impact solution. Its gentle movements reduce stress on joints while still improving strength and flexibility. By enhancing nutrient delivery to the joints and strengthening spinal muscles, Pilates helps alleviate joint pain and stiffness.
Melinda Yaman, a Chartered Physiotherapist, highlights the joint benefits of Pilates:
"Pilates is an excellent form of exercise for people with osteoarthritis for several reasons. Firstly, it emphasises gentle, controlled movements which help to improve joint flexibility and range of motion without causing strain. It also strengthens the muscles surrounding the joints, providing better support, and reducing the load on areas affected by OA." – Melinda Yaman, Chartered Physiotherapist
One of the reasons Pilates is so effective is its adaptability. It can be modified to suit any fitness level, making it accessible for those managing PCOS symptoms or experiencing flare-ups.
"Pilates is a safe and effective method of rehabilitation and exercise that focuses on muscular balance, improves strength and flexibility." – Better Health Channel
Whether you're a beginner or more experienced, Pilates can be tailored to your needs. Beginners can start with 15–20 minutes, three to four times a week. Props like resistance bands, stability balls, yoga straps, and foam rollers can make exercises more supportive and comfortable. This flexibility ensures that Pilates works for everyone, from those with limited mobility to pregnant women and even elite athletes.
To get the most out of Pilates, consult a healthcare provider and a qualified instructor to design a routine that aligns with your PCOS management goals. Incorporating two to three sessions per week, along with a balanced diet and stress-reduction techniques, can help you achieve sustainable results.
Strength training is a powerful tool for managing hormonal imbalances, improving insulin sensitivity, and promoting better blood flow. By using resistance from weights, bands, or even your own bodyweight, this type of exercise helps build muscle and supports overall health.
Good blood circulation is essential for endometrial health. Studies show that women with PCOS who experience high androgen levels often have reduced blood flow to the endometrium and surrounding areas compared to those without the condition. This lack of proper circulation can make it harder for an embryo to implant, as the uterine lining needs adequate blood flow to be receptive.
Strength training not only improves circulation but also plays a significant role in balancing hormones.
Resistance training has been shown to lower the free androgen index and reduce testosterone levels. Additionally, it helps combat insulin resistance, a major factor in ovulatory infertility, and increases levels of sex hormone-binding globulin, which aids in regulating hormones.
Olivia Tyler, a personal trainer, emphasizes the importance of combining different types of exercise:
"Daily activity is important in glycaemic control and vigorous aerobic exercise can help to also increase insulin sensitivity. Adding in some resistance training per week will also help as this enhances metabolic activity which also improves insulin sensitivity."
Strength training can be tailored to be gentle on the joints. Adjusting the intensity and range of motion ensures minimal stress on sensitive areas. For instance, modified bodyweight exercises are a great way to build strength without straining joints. Combining light resistance training with practices like Pilates or yoga can also support insulin function while being easy on the body.
One of the best things about strength training is its flexibility - it works for everyone, no matter where they’re starting. Both moderate and vigorous intensities can deliver great results, making it accessible to beginners and seasoned athletes alike. If you’re just starting out, you can begin with lighter weights, resistance bands, or simple bodyweight exercises, gradually increasing intensity as your endurance improves. Adjusting reps, resistance, or movement patterns allows you to progress at your own pace.
"Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way."
Building muscle through strength training also increases your resting calorie burn. When paired with a PCOS-friendly diet, it can support long-term weight management and fertility. Whether you prefer working out at home with resistance bands, hitting the gym for weight training, or sticking to bodyweight exercises, you can create a routine that fits your lifestyle and enhances both your fertility and overall well-being.
High-Intensity Interval Training, or HIIT, combines short bursts of intense exercise with recovery periods. This approach offers impressive benefits for women with PCOS, particularly by improving blood flow and balancing hormones.
HIIT has a powerful effect on cardiovascular health and circulation, both of which are essential for fertility. The intense bursts of activity boost nitric oxide levels and create shear stress in blood vessels, improving their ability to function properly. Better blood flow ensures that nutrients reach reproductive organs more effectively, creating a supportive environment for conception.
Studies confirm that endothelial function - the ability of blood vessels to expand and contract - improves significantly with HIIT, showing a 2.0% increase. This enhanced circulation not only benefits overall health but also lays the groundwork for hormonal improvements.
HIIT also addresses hormonal imbalances common in PCOS. It has been shown to reduce insulin resistance by 17%, lower LDL cholesterol and testosterone levels, and improve the atherogenic index, all of which positively impact fertility. By lowering elevated testosterone levels, HIIT helps support regular ovulation.
Somayeh Mohammadi from Razi University highlights the broad benefits of HIIT for women with PCOS:
"The results of the present study indicate that eight weeks of HIIT has beneficial effects on anthropometric, insulin sensitivity, fat profile, and inflammatory and cardiovascular indices in PCOS patients. It seems that the intensity of HIIT (100–110 MAV) is a determining factor in creating optimal adaptations in PCOS patients."
Despite its intensity, HIIT can be tailored to suit all fitness levels, from beginners to seasoned athletes. Starting slow and gradually increasing intensity is key for those new to this type of training. A simple way to begin is by choosing familiar exercises and limiting each intense interval to under 30 seconds, followed by rest periods. Beginners often benefit from a 2:1 or 3:1 recovery-to-work ratio, allowing for longer rest between intense bursts.
For those just starting, one or two HIIT sessions per week is a great way to ease into the routine. Short 10-minute sessions can be a good starting point, with duration increasing as fitness improves. Ida Almenning from the Norwegian University of Science and Technology underscores the effectiveness of this approach:
"High intensity interval training for ten weeks improved insulin resistance, without weight loss, in women with polycystic ovary syndrome. Body composition improved significantly after both strength training and high intensity interval training. This pilot study indicates that exercise training can improve the cardiometabolic profile in polycystic ovary syndrome in the absence of weight loss."
For the best results, aim for a target heart rate of 80% to 95% of your maximum during intense intervals. Make sure to include 1-2 active recovery days between sessions and focus on proper form and execution to avoid injury. Don’t forget to warm up, stay hydrated, and prioritize safety throughout your workouts.
Here’s a breakdown of how seven PCOS-friendly workouts stack up in terms of benefits and requirements for improving fertility and overall health. The table below highlights their impact on blood flow, hormonal balance, joint health, accessibility, and equipment needs.
| Workout Type | Impact on Blood Flow | Impact on Hormonal Balance | Joint-Friendliness | Accessibility | Equipment Requirements |
|---|---|---|---|---|---|
| Walking | Gently improves circulation | Reduces stress, indirectly supports hormones | Very joint-friendly | Perfect for beginners | Athletic wear and proper shoes |
| Cycling | Boosts cardiovascular health | Supports weight management, aiding hormones | Very joint-friendly | Beginner-friendly | Stationary or regular bike, cycling attire, water bottle |
| Yoga | Increases pelvic blood flow | Lowers testosterone, regulates cortisol | Joint-friendly with mods | Accessible with modifications | Yoga mat, comfy clothing, optional blocks or straps |
| Swimming | Enhances circulation without stress | Aids weight control, reduces insulin resistance | Very joint-friendly | Beginner-friendly | Swimsuit, goggles, pool access |
| Pilates | Improves body awareness, core strength | Reduces stress, strengthens pelvic floor | Joint-friendly with mods | Accessible with modifications | Pilates mat, comfy clothing, optional ball or resistance bands |
| Strength Training | Builds muscle, boosts metabolism | Improves insulin sensitivity, regulates blood sugar | Joint-friendly with form | Best with guidance | Body weight, resistance bands, dumbbells, kettlebells, or cable machines |
| HIIT | Enhances cardiovascular fitness | Increases HGH, improves insulin sensitivity | Moderate impact, needs form | For intermediate to advanced | Athletic wear and proper shoes |
Studies show that combining vigorous aerobic exercise with strength training yields the best results for PCOS. Aerobic workouts help reduce BMI and insulin resistance, while strength training is particularly effective at lowering testosterone levels.
For those just starting out, low-impact options like walking, cycling, swimming, yoga, and Pilates are excellent choices. These workouts are gentle on the joints but still deliver meaningful benefits, paving the way for more intense routines later.
When it comes to affordability, walking and HIIT are standout options since they require minimal gear. Swimming, on the other hand, can be more expensive due to the need for pool access. For beginner strength training, resistance bands are an inexpensive, portable solution.
"Exercise is more than just a fitness goal. It's a holistic approach to restoring balance, health, and emotional well-being."
Consistency is the cornerstone of success. Research suggests that losing as little as 5% of body weight can help women with PCOS restore ovulation and improve cycle regularity. The most important step is choosing exercises you’ll stick with for the long haul.
Managing PCOS and improving fertility doesn’t have to be overwhelming. These seven PCOS-friendly workout options provide a practical way to boost blood flow, regulate hormones, and support fertility. Whether it’s a calming 20-minute walk or a strength training session, the key is to pick activities you genuinely enjoy and can maintain over time. The science supports this approach.
Research consistently shows that regular exercise can alleviate PCOS symptoms and lower the risk of long-term health issues. Studies even link consistent physical activity to better IVF outcomes and higher live birth rates. This underscores how impactful regular movement can be for fertility.
"Exercise is one of the most powerful tools for managing PCOS. It helps regulate hormones and improve insulin sensitivity, supports weight management, boosts mood, and enhances overall well-being."
Gradual changes often lead to the best results. As Dr. Naveed Khan, M.D., from Shady Grove Fertility, explains:
"Exercise and a healthy diet can improve a woman's response to fertility medications and increase her chances of becoming pregnant. Research has shown that losing just 5 percent of body weight can help a woman achieve a regular menstrual cycle and ovulate on her own."
This means you don’t need to completely overhaul your lifestyle overnight for positive results.
It’s always a good idea to consult your healthcare provider before starting a new exercise routine. They can guide you in creating a personalized plan tailored to your health and fertility goals. Dr. Tara Brandner, Family Nurse Practitioner and Fertility Coach, adds:
"Limit HIIT workouts to 2 times per week, as excessive high-intensity exercise can increase cortisol levels, which may exacerbate PCOS symptoms. When crafting your exercise routine, remember that consistency is key."
If you’re looking for more guidance on managing PCOS and fertility, check out PCOSHelp. The platform offers research-backed information to help you navigate your journey with confidence.
Your journey to better health begins with one step - choose a workout you love and make it a regular part of your life.
Regular exercise is an important factor in improving fertility for women with PCOS, as it tackles some of the key challenges associated with the condition. For starters, it can encourage ovulation by helping to balance hormones and regulate menstrual cycles. This alone can make a big difference for women trying to conceive.
Another benefit of exercise is its role in improving insulin sensitivity. By lowering insulin levels, it helps keep hormones in check, which is crucial for reproductive health. On top of that, staying active boosts blood flow to the reproductive organs, creating a healthier environment for hormone regulation and overall fertility.
Incorporating regular, PCOS-friendly workouts isn’t just about fertility - it’s also a way to enhance overall well-being. It’s a proactive step women can take to support their reproductive health and feel better all around.
If you're just starting out, choose exercises that align with your current fitness level. Activities like brisk walking, yoga, or low-impact aerobics are great options. As your body adjusts, you can gradually increase the intensity, but steer clear of high-impact or overly demanding workouts at first - they could aggravate symptoms instead of helping.
The secret to success lies in consistency. Stick to a regular routine and include strength training and flexibility exercises, such as light weightlifting or stretching. These can play a big role in managing PCOS symptoms, balancing hormones, and supporting your fertility goals.
Women dealing with PCOS may find high-intensity interval training (HIIT) helpful, but it's crucial to approach it with care. Begin with shorter sessions at a lower intensity, giving your body time to adjust. Listen closely to how your body reacts, and avoid pushing yourself too hard, as overexertion can disrupt hormonal balance.
It’s also wise to consult a healthcare provider before diving into high-intensity workouts, especially if you have other health concerns or experience severe PCOS symptoms. Customizing your workouts to match your fitness level and personal needs can help you stay safe while working toward your goals.
