The Best 7-Day Walking Plan for PCOS, Created by Dietitians

Approximately 5 million women in the United States have polycystic ovary syndrome (PCOS). Although the root cause is unclear, an imbalance of hormones is a factor, which can make someone with PCOS more prone to developing reproductive and metabolic conditions like infertility and insulin resistance. Regular walking, however, can help effectively manage and improve symptoms and complications of PCOS.

“The most effective form of treatment for PCOS is lifestyle changes,” says diabetes educator Amy Plano, M.S., RD, The PCOS Dietitian. She explains that regular exercise and following a healthy diet can help women with PCOS better manage their condition. To tackle the exercise part of the equation, we developed a seven-day walking plan with Plano specifically for people with PCOS.

How Walking Helps PCOS

You can think of exercise as free medication. It boosts mood-enhancing hormones, builds and maintains muscle mass and strengthens bones. “Walking is one of the most underrated aerobic exercises,” says Plano. “It can be done anywhere, anytime and requires no equipment besides a sturdy pair of kicks,” she says. (Speaking of kicks, if you’re looking for a new pair, check out The 7 Best Walking Shoes, According to Podiatrists.)

Plano goes on to explain that walking can help women with PCOS manage their weight, improve sleep, address insulin resistance and reduce the risk of prediabetes, diabetes and cardiovascular disease. Additionally, walking can improve ovulation and set the stage for a healthy pregnancy.

How Much to Walk for PCOS

People with PCOS should aim for at least 150 minutes of moderate to intense exercise per week, which can be accomplished by brisk walking. What’s really great is that walking is highly customizable whether you’re a beginner or advanced walker, says Plano. Below, you’ll find a seven-day beginner walking plan to kick-start your PCOS exercise journey.

The Best 7-Day Walking Plan for PCOS

This plan is designed to help you ease into a walking routine and gradually increase intensity while listening to your body. Remember, rest days are important for recovery, and you can always adjust the pace or duration based on your needs. A brisk walking pace is generally considered to be a pace of 15- to 20-minute miles.

Day 1: Start Slow 

Go for a brisk 10-minute walk. It’s especially important to start slowly if you haven’t been regularly active. “Over your first couple days, you want to ease into your new exercise routine,” says Plano.

Day 2: Add Time 

It’s time to increase the time on your feet. Aim for a 15-minute brisk walk today. You know if you have the pace right if you can talk—but not sing—while walking.

Day 3: Build Up Stamina

Today’s goal is a 20-minute brisk walk. If maintaining a brisk walk feels challenging, try alternating 1 minute of brisk walking with 1 minute at a comfortable pace. This type of interval training will also help boost your endurance, and as the weeks go by, you’ll build up to be able to walk the entire 20 minutes at a brisk pace.

Day 4: Rest and Recover

After three days of walking, your body may need a rest. Take a slower-paced 20-minute walk today. Use this time to pay attention to (and enjoy) your surroundings. You can even use it to do a walking meditation, which helps reduce stress and promotes your mental health.

Day 5: Try a New Path

Now that you have had an opportunity to rest, it’s time to challenge your legs with a 25-minute brisk walk. If you have access to safe terrain like a park trail, beach or hilly route, try out a new path today. (Make sure you’re walking in an area that feels safe for you and is compatible with your abilities.)

Day 6: Continue Moving 

Aim for another 25-minute brisk-paced walk on your preferred terrain. If you need to, consider breaking up your walk and completing 10 minutes in the morning and 15 minutes of walking in the afternoon or evening. (Or in whatever way you need to divvy it up.) Research shows that even five-minute walking “snacks” are good for your health.

Day 7: Celebrate and Stay Consistent

Now, it’s time for your long walk of the week. Aim for a 30-minute brisk walk. When you’ve crossed the “finish line,” celebrate your accomplishment. Reflect on how you feel physically and mentally. Can you repeat the same plan next week, or adjust the pace or duration? Remember, consistency is key to making walking a lifelong habit.

The Bottom Line

Walking is a free form of exercise you can do almost anywhere—on a sidewalk, treadmill, natural trail or even on the beach! Regular exercise like walking can significantly help people with PCOS manage their condition and reduce the risk of health complications. As with any new exercise plan, it’s always a good idea to first check with your health care provider to ensure it’s safe for you.