PCOS exercise planner: make room for movement

Choose movement you would actually like to do. This planner helps organise a week; it does not prescribe a workout or decide what is medically suitable for you. There is no single exercise type established as best for everyone with PCOS.

Three ways to begin

• Walking: a short route near home, an indoor walk or a trip you would otherwise make sitting down.
• Strength: familiar movements such as a supported sit-to-stand or wall push-up, adapted to your ability.
• Mobility: comfortable shoulder movements or gentle stretching, without forcing the range.

These are examples, not instructions to push through pain. Choose a duration and intensity you can manage. Start gradually; a qualified exercise professional can help adapt activity for injuries, pregnancy or other health needs.

How much should I plan?

Begin with what fits your current week. A short session you can comfortably repeat is a useful planning starting point. The planner does not assess whether your selections meet physical activity recommendations or your individual needs.

Keep the plan flexible

Swap a day, shorten a session or rest when needed. The plan is an invitation to move, not a score. Stop if you feel unwell or experience pain, dizziness or unusual breathlessness. Seek appropriate medical help for concerning symptoms.

Pea’s check-ins give you a place to note how you feel. This free planner is a separate website tool; it does not sync with the app or save your plan when you close the page.