Exercise is an important part of caring for yourself if you havepolycystic ovarian syndrome (PCOS).

Women with PCOS are at greater risk forheart diseaseanddiabetes, conditions which may be prevented through exercise.

In addition, exercise has been shown to reduce blood pressure and lower blood cholesterol levels.

Women in fitness class using weights

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You dont need to join a gym or purchase a ton of expensive exercise equipment either.

All you need are some basic items that you might probably get from around the house.

But before getting started, kindly consult with your healthcare provider.

There are three basic principles of exercise that are instrumental: cardiovascular health, weight training, and flexibility.

Here’s what you oughta know.

Strengthening it will make it beat more efficiently and can help reduce the risk of cardiac disease.

Cardio training is also necessary to burn calories.

Pushing yourself too hard can be dangerous, and discouraging.

The idea is to get your heart rate into its target zone.

Here’s how to find your target heart rate.

Aim to keep your heart rate in that zone for 30 minutes.

Start with 3 to 4 sessions a week, around 30 to 45 minutes each session.

Walking, bike riding, and swimming are excellent activities, to begin with.

Weight training can be as simple or as involved as you want it to be.

When first starting, you dont need a gym membership or fancy equipment to get a great workout.

Also, its important to continuously challenge your muscles so they dont become accustomed to the workout.

Try this total-body strength workout for beginners to get started.

Flexibility

Stretching is an important but frequently overlooked part of a regular workout routine.

It loosens the muscles, helps prevent injury and allows your body to move in a more fluid manner.

Stretching should be done after every workout when the muscles are still warm.

venture to target each of the muscles that you exercised during your workout.

Lean into the stretch for 15 to 30 seconds until you feel a slight pull.

2018;33(9):1602-1618. doi:10.1093/humrep/dey256