What PCOS is
Polycystic ovary syndrome (PCOS) is a common hormonal condition. The World Health Organization estimates that 10–13% of women worldwide have PCOS, and that up to 70% of them are undiagnosed. Common signs include irregular periods, difficulty conceiving, extra facial or body hair, acne or oily skin, and thinning hair on the scalp.
PCOS is diagnosed by a doctor, and it looks different in every woman. If you recognise these signs, speak to a gynaecologist or endocrinologist. This guide is about the part you can work on every day: your habits.
Why movement matters with PCOS
According to WHO, healthy lifestyle behaviours, including healthy eating and physical activity, are important for all women with PCOS, even if they do not lead to weight loss. The 2023 International Evidence-based Guideline for PCOS puts a supported healthy lifestyle at the centre of care throughout life.
In other words, exercise is not only about the number on the scale. It supports your overall health, how your body handles food, your energy and your mood.
How much activity: the guideline numbers
The 2023 international PCOS guideline suggests, for adults aged 18–64:
- For general health: 150–300 minutes a week of moderate activity (you can talk but not sing), or 75–150 minutes of vigorous activity, or a mix of both.
- Muscle strengthening on two non-consecutive days a week.
- For weight loss or to prevent weight regain: at least 250 minutes a week of moderate activity or 150 minutes of vigorous activity, plus muscle strengthening.
That can sound like a lot. Broken down, 150 minutes is about 30 minutes on five days, and short sessions add up. If you are starting from zero, begin with what you can manage and build up week by week.
No single "PCOS diet"
The guideline found no one diet or exercise programme that works better than others for PCOS. That is good news: you don't need imported superfoods or a diet that separates you from your family. A balanced, portion-aware version of the food you already cook (dal, roti, sabzi, rice, curd) can be part of a healthy routine. If you have diabetes, prediabetes or other conditions, ask your doctor or a registered dietitian for advice specific to you.
A realistic weekly routine at home
A sample week for a beginner might look like this:
- 3–5 days of dance cardio (20–50 minutes) at a pace where you are breathing harder but can still talk.
- 2 days of strength work using household props such as a water bottle, chair or stick, or your own body weight.
- Daily movement: a 10-minute walk after meals, taking the stairs, standing breaks during long sitting.
- Recovery: stretching, breathing practice and regular sleep timings.
How FunDa approaches PCOS
FunDa (Fun + Dance) is the Indian dance-fitness method created by Dr. Jyoti Srivastava. Classes are live on Zoom, women-only and done at home with ghar ki cheezein: a chair, a stick or wiper, a ball, a dupatta and a water bottle. The weekly plan mixes dance cardio, prop-based strength and stretching, the same ingredients the guideline recommends, in a format that is fun enough to keep doing.
We support women with PCOS; we do not diagnose, treat or cure it, and we never ask anyone to stop medication. Keep your doctor in the loop, especially if you are trying to conceive or take regular medicines.
Sources
- World Health Organization. Polycystic ovary syndrome, fact sheet (updated 22 January 2026).
- Teede HJ et al. Recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. J Clin Endocrinol Metab. 2023.
- Bull FC et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020.
