There are four essential pillars of a healthy lifestyle: movement, nutrition, stress management, and sleep. Today, I want to focus on the first pillar, movement, and why it’s such a game changer for managing PCOS and feeling your best.
Movement Is More Than Just Exercise
When people hear the word “movement,” they often think of structured workouts. That might look like lifting weights a few times a week, attending a yoga class, or following a cardio routine at home. These types of exercises are an important part of a healthy lifestyle, and a necessary way to stay active and support your health.
But what about the rest of your day when you’re not working out? The reality is, daily movement (think small, consistent actions) can have a huge impact on your insulin sensitivity, inflammation levels, and overall well-being. Even tiny adjustments in how you move throughout the day can make a big difference in balancing hormones and supporting your metabolism.
How to Add More Movement to Your Day
Think about your daily routine. If you have a desk job, you might work out for an hour but spend the rest of the day sitting. This still puts you in the “sedentary” category, which can contribute to insulin resistance, inflammation, and weight gain, all common struggles for women with PCOS.
So, how can you move more throughout the day? Here are some simple, effective ways to stay active:
- Take Breaks Every 30-60 Minutes – If you sit for long periods, set a reminder to stand up, stretch, or take a quick walk every 30-60 minutes. This helps improve circulation, prevent stiffness, and support metabolic health.
- Walk More – Walking is one of the best forms of movement for PCOS. Try parking farther away, taking the stairs instead of the elevator, or walking during phone calls. Walking helps lower insulin resistance and manage cortisol levels.
- Move After Meals – A 5-10 minute walk after meals (especially dinner) can aid digestion, regulate blood sugar, and boost metabolism, making it a great habit for PCOS management.
- Stay Active at Work – If possible, use a standing desk, take walking meetings, or stretch at your desk. Small movements throughout the day can reduce stress and improve circulation.
Why Daily Movement Matters for PCOS
Moving more throughout your day isn’t just about staying active. It’s about giving your body what it needs to function optimally. Here’s why it’s so important for managing PCOS:
- Improves Insulin Sensitivity – Regular movement helps regulate blood sugar levels and reduces insulin resistance, a major factor in PCOS.
- Reduces Inflammation – Staying active helps lower chronic inflammation, which is closely linked to hormonal imbalances and other PCOS symptoms.
- Supports Weight Management – Daily activity, combined with strength training, can help balance hormones and maintain a healthy weight.
- Boosts Mood & Lowers Stress – Movement helps reduce cortisol (the stress hormone), which can lower anxiety and stabilize mood swings common in PCOS.
Structured workouts are great, but managing PCOS isn’t just about hitting the gym. The key is to incorporate movement into your daily life in a way that feels natural and sustainable.
Small changes like walking more, stretching regularly, and taking short movement breaks can have a profound impact on your hormones, metabolism, and emotional well-being. So instead of thinking of exercise as something separate from your day, embrace movement as a way of life. Your body (and your hormones) will thank you!
Need help creating a movement routine that works for your lifestyle?
Every body is different, and finding the right balance of movement for PCOS can feel overwhelming. If you’re looking for guidance on how to stay active in a way that supports your hormones and feels good, I’m here to help.
👉 Work with me to build a movement plan that fits you, so you can feel stronger, healthier, and more in control of your PCOS journey.
