Why movement matters in PCOS

Many of my clients with PCOS describe the same pattern: constant cravings, afternoon energy dips, and a sense that workouts don’t really make much of a difference. These can be common experiences when insulin resistance is part of the picture.

However, regular physical activity is one of the most effective ways to improve insulin sensitivity, support glucose control, and enhance overall metabolic health in PCOS. Exercise also benefits mood, sleep quality, and body confidence - all key areas that can be affected by PCOS.

The 2023 International Evidence-Based PCOS Guideline identifies movement as a first-line approach to managing PCOS symptoms and improving long-term health. UK guidance recommends at least 150 minutes of moderate activity per week (such as brisk walking or cycling) or 75 minutes of vigorous activity, along with strength training on two or more days each week. Breaking up long periods of sitting is equally important.

Strength training and insulin sensitivity

Resistance or strength training plays a central role in improving insulin sensitivity. It increases muscle mass, and muscle tissue is one of the main sites where glucose is stored and used for energy. The more efficiently muscles take up glucose, the less insulin the body needs to produce, reducing insulin resistance over time.

Several studies have shown that women with PCOS who include resistance training experience improvements in insulin sensitivity, body composition, and metabolic markers. This type of exercise also helps protect bone density and maintain healthy weight as we age.

If you’re new to it, begin with two sessions per week using your bodyweight, resistance bands, or light dumbbells. Focus on controlled movements that target major muscle groups - such as squats, lunges, presses, and rows. Over time, gradually increase the challenge by adding repetitions, sets, or resistance. But do check with your GP if you are new to exercise or have any other health conditions.

Cardio and blood sugar balance

Aerobic or cardiovascular exercise helps the body use glucose more efficiently during and after activity. For women with PCOS, both moderate-intensity and interval-based cardio have been shown to improve insulin resistance and cardiovascular fitness.

Moderate-intensity options include brisk walking, swimming, or cycling at a pace where you can still hold a conversation. If you enjoy shorter, more dynamic workouts, interval training, alternating periods of higher effort with active recovery can be highly effective for improving insulin sensitivity and energy levels.

Aim for activities you genuinely enjoy and can maintain consistently. The goal is regular movement, not perfection.

The role of daily activity (walking, stretching)

Exercise isn’t only about structured workouts. Small amounts of daily movement make a real difference to blood sugar control and energy levels.

Simple habits, like walking after meals, taking the stairs, standing during phone calls, or doing gentle stretches before bed, all help counter the effects of prolonged sitting.

Even 10 minutes of light activity after eating can support post-meal blood glucose regulation and help stabilise afternoon energy. Over time, these micro-movements build a foundation of consistent activity that supports metabolic and hormonal balance.

How to find the right exercise for you

The most effective movement plan is one that fits your current energy, preferences, and lifestyle. Consistency matters more than intensity.

A balanced weekly routine might include:

• Two sessions of strength or resistance training
• One to three sessions of cardio or aerobic activity
• Light daily movement to reduce sedentary time

If you’re feeling tired, recovering from illness, or just getting started, gentle movement such as stretching, walking, or yoga is still beneficial. Gradually build up frequency and intensity as your energy and confidence grow.

For best results, pair regular movement with balanced nutrition, good sleep, and effective stress management - all of which further support insulin sensitivity and hormone balance.

For further information, check out our blog How to Fuel Exercise with PCOS or why not book a call?

This article is for educational purposes only and does not replace medical advice or diagnosis.