Can exercise help with PCOS?

Q: Can exercise help with PCOS?

Yes. Positive lifestyle changes such as incorporating regular exercise has been shown to improve fertility and increase metabolic rates in patients with PCOS. Studies have shown that a weight loss of even 5-10% had huge benefits for reproductive outcomes. Up to approximately 30mins of moderate to vigorous physical activity a day, including high intensity interval training, walking, yoga or pilates, or any form of aerobic exercise has been shown to help women restore ovulation cycles and be an effective tool in managing infertility due to PCOS. Regulating insulin levels helps lower the elevated testosterone levels that are typically higher than normal in patients with PCOS, and will also assist in reducing the risk of other testosterone-related symptoms such as hirsutism, acne and in some instances, hair loss. Additionally, exercise has been shown to help reduce stress, which has also had direct associations with symptoms caused by PCOS.

Positive lifestyle changes such as incorporating regular exercise has been shown to improve fertility and increase metabolic rates in patients with PCOS.

Studies have shown that a weight loss of even 5-10% had huge benefits for reproductive outcomes. Up to approximately 30mins of moderate to vigorous physical activity a day, including high intensity interval training, walking, yoga or pilates, or any form of aerobic exercise has been shown to help women restore ovulation cycles and be an effective tool in managing infertility due to PCOS.

Regulating insulin levels helps lower the elevated testosterone levels that are typically higher than normal in patients with PCOS, and will also assist in reducing the risk of other testosterone-related symptoms such as hirsutism, acne and in some instances, hair loss.

Additionally, exercise has been shown to help reduce stress, which has also had direct associations with symptoms caused by PCOS.

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Will stress affect my ability to get pregnant?

Yes, chronic stress can impact fertility by disrupting hormonal balance and ovulation patterns. Managing stress through relaxation techniques, regular exercise, adequate sleep, and mindfulness practices may help optimise your chances of conception. Consider speaking with a counsellor if stress feels overwhelming.

How does my partner's health affect our fertility?

Sperm health accounts for about 40% of conception challenges. Your partner can improve sperm health by maintaining a healthy weight, avoiding excessive heat exposure (hot tubs, saunas, tight clothing), limiting alcohol, quitting smoking, managing stress, and taking a multivitamin with antioxidants. Sperm takes about 3 months to develop, so lifestyle changes need time to show results.

When during my cycle am I most fertile?

Your fertile window typically spans 5-6 days, ending on ovulation day. For a regular 28-day cycle, this usually falls between days 10-15, with peak fertility 1-2 days before ovulation. Track your cycle using ovulation predictor kits, basal body temperature, or cervical mucus changes to identify your unique pattern. Having intercourse every 1-2 days during this window optimises your chances.

Can exercise help with PCOS?