7 Exercise Barriers in PCOS and How to Overcome Them

Women with PCOS face unique challenges when it comes to staying active, from fatigue and pain to emotional barriers. But exercise can be one of the most effective ways to manage symptoms like insulin resistance, hormonal imbalances, and mood swings. This guide breaks down seven common hurdles and provides simple, actionable solutions to help you stay consistent.

Key Barriers and Solutions:

• Fatigue: Opt for low-intensity workouts like yoga or walking, and break sessions into shorter chunks.
• Time Constraints: Squeeze in movement during daily tasks or try 15–20 minute home routines.
• Pain or Discomfort: Start with low-impact activities like swimming and modify exercises to suit your needs.
• Lack of Motivation: Set small, specific goals and celebrate non-scale wins like better energy or sleep.
• Uncertainty About Exercises: Combine resistance training and cardio, and consult professionals for guidance.
• Plateaus: Focus on health improvements beyond weight loss and adjust your routine every few weeks.
• Emotional Barriers: Pick activities you enjoy and seek mental health support if needed.

Bottom Line: Start small, stay consistent, and choose activities that work for your body and lifestyle. Even small steps can lead to better energy, improved mood, and reduced PCOS symptoms.

7 Exercise Barriers in PCOS and How to Overcome Them

1. Fatigue and Low Energy

Fatigue is a common issue in PCOS, often caused by hormonal imbalances like insulin resistance, nutrient deficiencies (iron, magnesium, or vitamins), and sleep disorders. Sleep apnea, for instance, affects up to 35% of women with PCOS, further disrupting sleep and intensifying tiredness.

Practical Solutions:

• Plan workouts during your most energetic times by observing your daily patterns for a week.
• Break workouts into smaller chunks. Instead of a long 45-minute session, try three 15-minute walks spread throughout your day.
• Improve sleep habits by sticking to a regular bedtime, keeping the bedroom cool and dark, and avoiding screens before bed. If fatigue persists, consult a healthcare provider about a sleep evaluation.
• Opt for low-intensity activities like yoga, walking, or swimming to gently boost energy and make exercise more manageable.

2. Time Constraints

Balancing work, family, and PCOS symptoms can make finding time for exercise feel impossible. Long gym sessions might not fit into an already packed schedule.

Practical Solutions:

• Incorporate movement into daily tasks. Take the stairs, park farther away, or do calf raises while brushing your teeth. These small actions add up.
• Use work breaks for short walks or stretches at your desk to stay active and manage blood sugar.
• Create a home workout space for quick, efficient routines like bodyweight exercises, yoga, or resistance band workouts in just 15–20 minutes.
• Combine activities, like walking during calls or doing squats while watching TV. Even family outings like hiking can make exercise feel less like a chore.

3. Pain and Physical Discomfort

Joint pain or the physical strain from extra weight can make exercising feel overwhelming. The key is to work with your body’s current abilities.

Practical Solutions:

• Focus on low-impact workouts like swimming, which is gentle on joints while still offering cardiovascular benefits.
• Modify exercises to suit your needs. For example, try wall push-ups or chair-supported squats.
• Start small with 10–15 minutes of activity and gradually increase as your body adapts.
• Pay attention to your body. Differentiate between normal exertion and pain that signals injury. If something hurts, stop and find an alternative.

4. Lack of Motivation or Support

Sticking to an exercise routine can be tough when progress feels slow or when you’re managing PCOS on your own. Isolation can make it even harder to stay motivated.

Practical Solutions:

• Set specific, achievable goals. For example, aim to "walk 20 minutes three times this week" instead of vague goals like "lose weight."
• Celebrate non-scale victories. Improvements in energy, sleep, mood, or clothing fit are all signs of progress, even if the scale doesn’t move immediately.
• Join PCOS support groups, either online or in person, for accountability and encouragement.
• Work with a trainer familiar with PCOS to create a personalized exercise plan and keep you on track.

5. Not Knowing What Exercises to Do

Conflicting fitness advice can make it hard to know where to start. Hormonal imbalances, like insulin resistance, can add to feelings of uncertainty about choosing the right exercises.

Practical Solutions:

• Combine resistance training with cardio. Strength training builds muscle and improves insulin sensitivity, while moderate cardio, like brisk walking, complements your routine.
• Consult professionals experienced in PCOS for personalized exercise advice. Telehealth options make this more accessible.
• Start with simple movements like squats, lunges, push-ups, and planks before advancing to more complex routines.
• Use trusted online resources with certified trainers who understand PCOS.

6. Plateaus and Slow Progress

Hormonal imbalances and insulin resistance often lead to slower weight loss and fitness gains in women with PCOS. Hitting a plateau can feel discouraging.

Practical Solutions:

• Shift focus to overall health improvements. Better sleep, more energy, and reduced PCOS symptoms are valuable outcomes even if physical changes take time.
• Change your routine every 4–6 weeks. This could mean increasing intensity, trying new exercises, or adjusting your schedule to keep your body challenged.
• Speak with healthcare providers if progress stalls completely. They can help identify factors like thyroid issues, medication effects, or dietary tweaks.
• Recognize small wins, like completing a workout or feeling stronger. These moments build the foundation for long-term success.

7. Emotional and Mental Health Barriers

Emotional struggles can significantly impact your willingness to exercise. Studies show that 61.8% of women with PCOS experience depression, and anxiety disorders affect 28–39%. Body image issues, fear of judgment, and stress can make working out feel overwhelming.

Practical Solutions:

• Pick activities you genuinely enjoy, such as dancing, hiking, swimming, or even playing with your pets. Enjoyable exercise is easier to stick with.
• Practice self-kindness. It’s okay to have days where a short walk replaces a more intense workout.
• Set flexible goals. Consistency matters more than perfection - any movement is progress.
• Seek mental health support if anxiety or depression is interfering with your ability to exercise. A professional familiar with PCOS can provide valuable guidance.

With these strategies, you can tackle exercise challenges head-on and build a routine that works for you.

Exercising with PCOS & The Science Behind How It Helps

Exercise Guidelines for Women with PCOS

Creating an effective exercise routine for PCOS requires a focus on addressing hormonal imbalances. Research highlights that combining various types of physical activity can significantly improve PCOS symptoms, especially when it comes to managing insulin resistance and weight challenges.

The cornerstone of a PCOS-friendly exercise plan is dedicating at least 150 minutes each week to moderate-intensity activities. This could look like 30 minutes of movement, five days a week, tailored to target PCOS concerns. Below are specific exercise methods designed to tackle the unique challenges associated with PCOS.

Resistance Training: A Key Player

Resistance training is especially important for managing PCOS because it directly combats insulin resistance, a condition affecting 50% to 75% of women with PCOS. Instead of focusing on heavy lifting, aim for endurance-based exercises using lighter weights and higher repetitions. This approach helps build strength while supporting metabolic health.

Aerobic Exercise: For Heart and Weight Health

Aerobic activities are excellent for improving cardiovascular health and aiding weight management. Vigorous-intensity aerobic workouts, in particular, are more effective at reducing BMI and insulin resistance than moderate-intensity sessions. If you're new to exercise, start with moderate activities and gradually increase the intensity as your fitness improves.

HIIT: Maximum Results in Minimal Time

High-Intensity Interval Training (HIIT) is another powerful option for women with PCOS. These workouts involve alternating between short bursts of high-intensity activity and rest periods, making them incredibly time-efficient. HIIT not only burns fat effectively but also improves cardiovascular fitness.

Mind-Body Exercises: Stress Relief and More

Activities like yoga, tai chi, and Pilates play a dual role in PCOS management. They burn calories while offering much-needed stress relief. This is particularly important as women with PCOS are three times more likely to experience depression or anxiety compared to those without the condition.

Here’s a quick overview of how different types of exercises can help:

Balancing Your Routine

To avoid burnout or injury, balance your weekly routine with a mix of high-intensity, low-intensity, and rest days. Start slowly, especially if you're new to exercise, and increase the intensity over time.

"If you are diagnosed with polycystic ovary syndrome, it doesn't mean that you are destined to have poor health. There is a lot you can do to take charge, minimize symptoms and keep yourself healthy." - Amanda Stathos, M.S., R.D., L.D.N.

Finding Joy in Movement

The best exercise routine is one that fits seamlessly into your life and brings you joy. Whether it’s dancing, swimming, hiking, or playing recreational sports, choosing activities you enjoy increases the likelihood of sticking with them long-term. Consistency matters more than perfection when it comes to managing PCOS.

Move More, Sit Less

In addition to structured workouts, look for ways to reduce sedentary time. Take short movement breaks during the day, use stairs instead of elevators, and find ways to incorporate more physical activity into your daily routine. These small changes can significantly improve blood sugar control.

The Bigger Picture

Exercise works best when paired with proper nutrition and adequate sleep. Together, these habits create a comprehensive approach to managing PCOS and related fertility issues. Building sustainable routines that address hormonal imbalances can make a lasting difference in overall health and well-being.

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How Oana Health Can Support Your PCOS Journey

Living with PCOS often means dealing with symptoms that can make exercise feel like an uphill battle. To help tackle these challenges, Oana Health offers science-driven, personalized treatments designed specifically for women with PCOS. Delivered straight to your door through a user-friendly telehealth platform, their approach combines targeted medical treatments with your fitness goals for a well-rounded management plan.

Weight Management Solutions

For many, weight struggles can make starting or maintaining an exercise routine daunting. Oana Health provides medications to aid weight loss, including Ozempic ($1,299/month) and oral semaglutide GLP-1 ($199/month), designed to help you kickstart your journey.

Here’s what some users had to say:

"I've been struggling with PCOS and weight management for years, but since starting semaglutide injections with Oana Health, I've seen incredible results. I've already lost 22 pounds. I feel more in control of my appetite than ever before." – Priya S.

"I am currently on my 5th week today, and I have lost a total of 6 pounds so far. Zero sugar cravings and my appetite is definitely curbed. I love this medication and highly recommend Oana Health!" – Jennifer W.

Studies show that individuals using Wegovy can lose an average of 5 pounds per month, while Mounjaro users may shed up to 20% of their body weight within a year.

Tackling Insulin Resistance and Boosting Energy

Low energy and fatigue, often tied to insulin resistance, can make staying active difficult. Oana Health’s Insulin Sensitizer collection, starting at $89/month, offers various options:

• Oral metformin ER: $22/month
• Metformin and spironolactone combo pack: $32/month
• Topical metformin lotion: $43/month (for fewer digestive side effects)

Carrie S. shared how switching to a topical option transformed her experience:

"I'm so glad I discovered Oana's metformin lotion! I used to struggle a lot with the side effects for oral metformin and this is a great alternative for me. I get the same benefits but no more upset stomach and nausea, and this helps me stick with it a lot more consistently."

Mental Health Support for Motivation

Emotional barriers can often stand in the way of exercise. Oana Health offers mental health treatments like Bupropion XL ($25/month) to help improve mood and motivation, giving you the boost you need to stay consistent with your fitness goals.

Hormonal Balance for Better Health

Managing hormonal imbalances can significantly improve both emotional and physical well-being, making it easier to incorporate exercise into your routine. Oana Health provides treatments for symptoms like unwanted hair growth (spironolactone at $14/month, eflornithine at $69/month) and hair loss (oral minoxidil at $25/month, topical spironolactone at $43/month).

Victoria A. highlighted the impact of these comprehensive treatments:

"Oana's telehealth service is fantastic! It's helped manage my insulin levels and reduce excess hair growth I was experiencing due to PCOS. I'm recommending this to all my friends with PCOS."

Easy and Accessible Care

All treatments are prescribed by licensed professionals and shipped directly to your home with free shipping. A consultation costs just $20, and you can take Oana’s quick PCOS quiz to receive personalized recommendations tailored to your specific needs.

Conclusion

Managing PCOS and overcoming exercise challenges is entirely possible. The seven hurdles we've discussed - fatigue, time constraints, pain, lack of motivation, uncertainty about exercises, plateaus, and emotional barriers - are common but manageable with the right approach and support system.

Regular physical activity plays a key role in managing PCOS effectively. Even without major weight loss, consistent exercise can improve insulin sensitivity, hormonal balance, and overall well-being. The focus should be on starting where you are and building a routine that works for you - consistency matters far more than perfection.

Many women struggle to meet exercise recommendations, often because they weren’t given enough information when first diagnosed. But here’s the good news: It’s never too late to start making changes. Small, consistent steps - like taking 30-minute walks or adding strength training twice a week - can lead to noticeable improvements. For instance, losing just 5% of body weight can significantly enhance PCOS symptoms, including better menstrual cycles and improved metabolic health.

Social support, education, and professional guidance are crucial for long-term success. Don’t hesitate to lean on family, friends, healthcare providers, or online communities for encouragement and accountability. Pair your exercise efforts with expert guidance and tailored treatments to address both the barriers you face and the underlying symptoms of PCOS. Services like Oana Health’s telehealth options can offer personalized solutions to help you on your journey.

Take the first step today. Your health is worth it.

FAQs

How can I fit exercise into my busy schedule if I have work and family commitments?

Finding time to exercise when your schedule is packed can feel like a tall order, but it’s doable with a few smart strategies. One great option is to focus on short, efficient workouts - think 10-15 minute sessions that mix strength and cardio exercises. Moves like bodyweight squats, push-ups, and planks are easy to do at home, saving you the hassle of commuting to a gym and making it simpler to squeeze into your day.

You can also break your workouts into smaller chunks spread across the day. For instance, take a brisk 10-minute walk in the morning, do a quick stretch during your lunch break, and finish with a few strength exercises in the evening. If you’re managing PCOS, aim for 150 minutes of moderate aerobic activity per week - activities like walking, cycling, or swimming work well. Adjust the timing to fit your routine and energy levels.

The secret is to treat your workouts like appointments - plan them ahead of time and stick to them. Even small, consistent efforts can add up, improving your health and boosting your well-being in the long run.

What are the best exercises for women with PCOS who struggle with joint pain or physical discomfort?

For women with PCOS dealing with joint pain or physical discomfort, low-impact exercises can be a great option. Activities such as swimming, cycling, walking, or using an elliptical machine are easy on the joints while still offering solid cardiovascular benefits and promoting overall health.

These exercises can play a role in managing PCOS symptoms by helping to improve insulin sensitivity, ease inflammation, and support weight management - all without putting extra stress on your body. Begin at a comfortable pace and pay attention to how your body responds to discover what works best for you.

How can I stay motivated to exercise regularly with PCOS, especially when I don't see quick weight loss results?

It’s easy to feel frustrated when the scale doesn’t budge, especially when dealing with PCOS. But exercise offers so many benefits beyond weight loss that can keep you going. Think about having more energy, lifting your mood, cutting down on stress, and getting better sleep. These wins are worth celebrating, even if the numbers don’t change right away.

Set achievable goals and find ways to track progress that don’t involve the scale - like noticing how much stronger you feel, how your stamina improves, or how your symptoms ease up. Choose activities you genuinely enjoy, whether it’s walking, swimming, or yoga, so working out feels less like a task and more like a treat. The key is sticking with it; even small, consistent efforts can lead to meaningful changes over time.

Related posts

• New Research: Exercise and Insulin Resistance in PCOS
• Stress-Reducing Exercises for PCOS and Fertility
• Strength Training and PCOS: What Science Says
• PCOS Anxiety and Exercise: What to Know