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Exercise program for beginners, 3- prong approach to PCOS

Updated: Mar 10

Exercise & PCOS | Shreshtha Ayurveda

We have received several emails in response to our previous post requesting more details and guidance in this path. I will try my best to share suggestions based on Ayurvedic principles and my clinical experience.

In the previous post, we have discussed the importance of choosing the right kind of workout for PCOS. We have also talked about finding the right balance for the exercise program which should be a combination of

  • Building strength and flexibility

  • Preventing injury

  • More consistency than intensity

  • Rest, recovery and relaxation

To achieve this, the following plan can help you to a great extent.

  • Warm-up and dynamic stretches- 5 minutes

  • Movements- 5 minutes

  • Asanas/ Walking- 15 minutes

  • Slow-sustained/Static stretches- 5 minutes

  • Pranayama- 5 minutes

  • Shavasana/Cool down- 5 minutes

The timings given for each activity in the above sequence is keeping in mind the beginners who are embarking on this fitness journey. It is good to follow these time spans for about 15 days, before increasing them. Though the timings can be increased as and when you feel more confident about your stamina and endurance, following the sequence will be still beneficial.