This document discusses polycystic ovary syndrome (PCOS) and exercise. It provides information on how exercise can help manage PCOS symptoms like lowering blood pressure and cholesterol. Common barriers to exercise are discussed such as lack of time, motivation, or enjoyment. Strategies are then presented to overcome each barrier, such as splitting workouts into 10 minute sessions or treating exercise like an important appointment. The document recommends referring patients to a family wellness trainer who can help design programs and provide support to reach fitness goals.

1. Kristin McCabe
Family Wellness Trainer
ACSM Health Fitness Specialist

2.  Helps to lower blood pressure and cholesterol
 Reduces risk of diabetes and heart disease
 Assists with weight loss
 Most women who have PCOS can benefit from
losing weight. Even losing 10 lb (4.5 kg) may
help get hormones in balance and regulate
the menstrual cycle.

3. 1. Don’t have enough time
2. Find it inconvenient
3. Lack self-motivation
4. It’s not enjoyable
5. Find exercise boring
6. Lack confidence
7. Lack of support/encouragement

4.  “I Don’t Have Enough Time”
◦ Perform a few 10 minute bouts throughout
the day
◦ Get up 30 min- 1hour earlier
◦ Park farther away when arriving to various
places
◦ Re-think current schedule
 Identify 3-30 min. time slots in your week

5.  “I’m Too Tired”
◦ Try a morning workout
◦ Work with your body, not against it- plan
for times of day when you feel a bit more
energetic
◦ Go to bed earlier
*Schedule it in! Treat it like an important
meeting or appt
Without exercise a person has no energy!

6.  “I’m too lazy/I have no motivation”
◦ Set realistic expectations
 Baby steps! Make a short-term goal and a
long-term goal
◦ Be prepared
 Pack your bag the night before so it’s ready
to go
 Have a DVD queued up and do it right when
you get home

7.  Helping individuals reach their fitness goals

8.  Certified professionals to help individuals
reach health/fitness goals
 Supportive environment
◦ Personal training sessions
◦ Group Exercise classes
 Launch Program- 4 weeks in length geared
towards sedentary population
 Drop-in child care
 Reasonable hours to fit any schedule

9. Hours of Operation
Monday-Friday 5am-10:30pm
Saturday 6am-7pm
Sunday 8am-7pm

10.  Getting adequate exercise is critical for
everyone- not just individuals with PCOS
 Common barriers to exercise that you may
hear from patients include “I have no time,”
“I’m too tired,” and/or “I have no motivation”
 There are ways to overcome barriers
 Be a positive role model
 Refer to family wellness!

12.  Mayo Clinic, . "Barriers to fitness:Overcoming
common problems." n. page. Print.
 "Polycystic Ovary Syndrome." Topic Overview.
Kaiser Permanente, n.d. Web. 10 Oct 2011.
<https://members.kaiserpermanente.org/kpweb/h
ealthency.do?hwid=tw9103>.