PCODക്കാർക്കു ചെയ്യാവുന്ന വ്യായാമങ്ങൾ | best exercise for pcos

Moderate intensity workouts

• 3-5 times per week
20 to 40 minutes a day
• Examples:
• Brisk walking (Outdoor/Treadmill)
• Jogging
• Cycling
• Swimming
• Dancing
• Jump rope

High intensity workouts

. 1 or 2 times a week
. 10 to 20 minutes a day
. Examples: jumping squats, burpees ,mountain climbers, high knees, butt kicks

Take rest in between

3. Strengthening exercises
   2 to 4 times a week
   30 to 45 minutes a day

Focus on muscle groups like biceps , triceps , shoulders, back, chest , core , glute and thighs.

Examples : biceps curls , shoulder press , push ups , lunges , glute bridges , plank, calf raises

Follow 3 sets with 10 to 15 repetitions

GENERAL TIPS

✅ Listen to Your Body: Avoid over-exercising to prevent stress
✅ Stay Hydrated: Drink plenty of water before, during, and after workouts.
✅ Pair with a Healthy Diet: A balanced diet enhances exercise benefits.
✅ Be Consistent: Small, regular efforts lead to long-term results.