PCOD Ke Liye Exercise Chart (2025) – Science-Backed Routine + Free Printable PDF

PCOD ke liye exercise chart jo insulin resistance, weight loss aur hormone balance me madad kare. Walking, yoga, strength training, breathing sab kuch step-by-step. Free printable PDF download ke saath. PCOD (Polycystic Ovarian Disease) ek common hormonal condition hai jisme irregular periods, weight gain, acne, hair fall, insulin resistance jaise symptoms dikhte hain.

Achhi news? Regular exercise + balanced diet + stress control se PCOD ko kaafi had tak manage kiya ja sakta hai. Research batati hai ki aerobic activity (jaise walking), strength training (muscle-building) aur mind–body practices (yoga, pranayama) milkar insulin sensitivity improve karte hain, fat loss me help karte hain, aur mood/energy ko uplift karte hain.

Is guide me aapko milega:

• PCOD ke liye exercise chart (daily + weekly plan)
  
• Beginner-friendly routine with modifications (knee pain/obesity ke liye)
  
• Exact duration & intensity (kaunsa din kya karein)
  
• Common mistakes jo avoid karne chahiye
  
• Free printable PDF (fridge par chipkaane layak!)
  

Focus keyword: pcod ke liye exercise chart isliye hum is term ko naturally content me use karenge taaki search engines ko context clear ho.

PCOD Aur Exercise: Kyu Zaroori Hai?

PCOD me sabse bada challenge hota hai insulin resistance. Jab cells insulin ko theek se respond nahi karte, blood sugar high reh sakta hai aur body zyada insulin banati hai ye androgen (male-type hormones) increase kar sakta hai, jo acne, facial hair aur hair thinning jaisi problems ko worse karta hai.

Exercise ka impact:

• Insulin sensitivity improve hoti hai → glucose muscles me better store hota hai.
  
• Fat loss (specially abdominal fat) → metabolic health better hoti hai.
  
• Androgen levels par indirect positive effect → skin, hair, periods par madad.
  
• Stress hormone (cortisol) manage → cravings & emotional eating kam.
  
• Sleep quality behtar → hormonal balance me help.
  

Bottom line: Consistency > intensity. Roz thoda sahi kaam karta hai, na ki hafte me 1 din extreme workout.

Sabse pahle Warm-Up

Warm-up (5–7 min)

• March in place → 1 min
  
• Arm circles + shoulder rolls → 1 min
  
• Hip circles + gentle side bends → 2 min
  
• Easy squats or sit-to-stand → 1–2 min
  

Cool-down (5 min)

• Slow walk + deep breathing → 2 min
  
• Hamstring, calf, chest & hip flexor stretch → 3 min
  

Safety Tips

• Empty stomach par intense workout mat karein.
  
• Pain hone ka matlab progress nahi hota. Sharp pain ya dizziness ho to ruk jao.
  
• Hydration aur comfortable footwear zaroori.
  
• Period ke 1–2 heavy days me light yoga/breathing choose karein.
  

PCOD Ke Liye Exercise Chart (Daily Routine – 4 Week Friendly)

Ye pcod ke liye exercise chart aapko roz ka structure deta hai. Aap isko apne energy level ke hisaab se tweak kar sakte ho.

Weekly Overview (Beginner–Intermediate)

Din	Morning (15–25 min)	Evening (15–25 min)
Monday	Brisk Walk (15–20 min) + Light Mobility	Yoga Flow (Cobra, Bridge, Butterfly) + Box Breathing (5 min)
Tuesday	Strength Training (Lower Body Focus)	Slow Walk (10–15 min) + Stretch
Wednesday	Brisk Walk/Cycling (20 min)	Core & Pilates (Leg Raises, Dead Bug, Bird-Dog)
Thursday	Yoga (Sun Salutation (modified) + Hip Openers)	Pranayama (Anulom-Vilom 5 min, Belly Breathing 5 min)
Friday	Strength Training (Upper Body + Glutes)	Leisure Walk (15 min)
Saturday	Cardio Mix (Dance/Elliptical 20 min)	Long Stretch + Foam Roll (if available)
Sunday	Gentle Walk (15–20 min)	Guided Relaxation / Yoga Nidra (10 min)

Note: Beginner ho to har slot 12–15 min se start karo; 2–3 week me 20–25 min tak le jao. Agar ek hi session possible ho, morning session priority do.

Strength Training Plan (2–3 din/hafta)

Strength training se muscle build hota hai jo insulin sensitivity ko boost karta hai aur resting metabolic rate thoda increase karta hai.

Full-Body Circuit (20–25 min)

• Sit-to-Stand (Chair Squat) – 10–12 reps
  
• Wall Push-Ups – 8–12 reps
  
• Glute Bridge – 10–12 reps
  
• Dumbbell/Rucksack Row – 10 reps/side
  
• Stationary Lunges (ya Supported Split Squat) – 8–10 reps/leg
  
• Plank (Knees Down) – 15–30 sec
  2–3 rounds, beech me 60–90 sec rest.
  

Modifications (Knee/Back Pain):

• Lunges ki jagah Step-Back Tap + Glute Bridge hold.
  
• High-impact move skip karo; slow & controlled reps rakho.
  
• Back pain me cat-cow, bird-dog add.
  

Yoga & Breathing (15–25 min, 4–6 din/hafta)

Yoga PCOD me stress down karta hai, pelvic blood flow improve karta hai aur period cramps me madad karta hai.

Flow Suggestion (15–20 min)

• Cat-Cow (Marjariasana) – 60–90 sec
  
• Child’s Pose (Balasana) – 60 sec
  
• Cobra (Bhujangasana) – 5–8 slow reps
  
• Bridge (Setu Bandhasana) – 8–12 reps
  
• Reclined Butterfly (Supta Baddha Konasana) – 1–2 min
  
• Supine Twists – 1 min/side
  Breathing:
  
• Anulom-Vilom – 5 min (slow nasal breaths)
  
• Box Breathing 4-4-4-4 – 3–5 min (stress control)
  

Period Cramp Days:

• Knee-to-Chest (Pawanmuktasana), Butterfly, Child’s Pose gentle, pain-free range.
  

Cardio: Walking Is King

Brisk Walk: 20–35 min, 4–5 din/hafta.
Alternate with cycling, elliptical, low-impact dance. Target RPE 5–7/10 (thoda sa huff-puff, par baat kar pao).

HIIT (Optional, Intermediate after 4+ weeks):

• 1 min brisk / 1 min easy × 8–10 cycles (total ~16–20 min).
  
• Beginners ko pehle base banane do HIIT jaldi start na karein.
  

PCOD Ke Liye Exercise Chart

Is text ko aap direct PDF me daal sakte ho:

Daily Checklist (Tick Boxes):

• Warm-Up 5 min
  
• Primary Session (Walk/Cardio/Yoga/Strength) 20–30 min
  
• Cool-Down + Stretch 5 min
  
• Pranayama 5–10 min
  
• Steps Goal 6,000–8,000
  

Weekly Targets:

• 3–4× Cardio (Brisk Walk/Cycle)
  
• 2–3× Strength
  
• 4–6× Yoga/Pranayama
  
• 1× Long Stretch/Recovery Day
  

Motivation Notes Space:

• “Aaj energy kaise thi?”
  
• “Cravings par control kaisa raha?”
  

“Next week me kya improve karna hai?”

Kitni Exercise Karein?

• Aerobic activity: 150–210 minutes per week (brisk walking, cycling, elliptical, dancing).
  
• Strength training: 2–3 sessions per week (whole-body; compound moves).
  
• Yoga/Pranayama: 15–25 min, roz ya kam se kam 4 din/hafta.
  
• NEAT (Non-Exercise Activity): har din 6,000–8,000 steps (ghar-ke-kaam, stairs, short walks).
  

Agar aap beginner ho, 10–15 min se start karo aur har 1–2 week me duration 5–10 min badhao.

👉 CTA: “Free Printable: PCOD Exercise Chart PDF – Click to Download & Stick on Your Fridge!”

Common Mistakes (Aur Unka Fix)

1. Sirf Cardio, Strength Skip – Muscle loss risk; 2–3 din strength zaroor.
   
2. Bahut Hard Start – 45–60 min pehle hi din → burnout. 15–20 min se start.
   
3. No Recovery – Roz hi heavy workout; 1 recovery day rakho + sleep 7–8 hours.
   
4. Improper Form – Knee/back pain; slow, controlled reps + tutorial videos.
   
5. No Tracking – Results measure hi nahi; steps, minutes, RPE note karo.
   

Diet, Sleep & Stress: Exercise Ke Saath Triad Complete Karo

• Protein-rich diet (1.2–1.6 g/kg) → muscle preserve + satiety.
  
• Low-GI, high-fiber carbs → glucose spikes kam, cravings control.
  
• Healthy fats (nuts, seeds) → hormones ke liye helpful.
  
• Sleep (7–8 hrs) → hunger hormones (ghrelin/leptin) regulated.
  
• Stress tools: pranayama, journaling, sunlight walk.
  

(Tip: Aap apne site par “PCOD Diet Chart in Hindi (Free PDF)” article ko is post se internally link kariye for SEO synergy.)

Progress Kaise Track Karein?

• Tape measure: waist/hip/abdomen (har 2 hafte).
  
• Energy & cravings log (1–10 scale).
  
• Cycle tracking app: period regularity & symptoms.
  
• Photos (monthly, same light, same dress).
  

Expectations: 8–12 weeks me noticeable changes (energy, cramps, mood, inch loss). Weight kabhi-kabhi slow move karega non-scale victories dekhte raho.

PCOD Ke Liye Exercise Chart

• Mon: Walk + Yoga
  
• Tue: Strength (Lower) + Stretch
  
• Wed: Walk/Cycle + Core
  
• Thu: Yoga + Pranayama
  
• Fri: Strength (Upper+Glutes) + Walk
  
• Sat: Cardio Mix + Long Stretch
  
• Sun: Gentle Walk + Relaxation
  

Rule: “Move daily, even 10–15 min.” Consistency jeetegi.

FAQs for PCOD Ke Liye Exercise

Q1: Kya “pcod ke liye exercise chart” me sirf walking kaafi hai?
Walking great start hai, par best results ke liye strength + yoga + breathing add karein. Combo hi insulin resistance aur stress ko effectively target karta hai.

Q2: Periods heavy ho to kya karein?
Heavy flow ke 1–2 din light stretching, breathing, short easy walk. Body ko suno; zero guilt.

Q3: Knee pain/obesity ho to?
Chair-assisted squats, wall push-ups, step-back taps, stationary bike/elliptical use karein. Foam rolling & mobility helpful.

Q4: Kitne dino me result dikhega?
Generally 8–12 weeks me energy, mood, inch loss me improvements. Period regularity me time lag sakta hai consistent raho.

Q5: Kya HIIT zaroori hai?
Nahin. Base build hone ke baad optional hai. Beginners ko steady walking + strength + yoga pe focus karna chahiye.

Q6: PDF kaise milegi?
Is article ke niche “Free Printable PCOD Exercise Chart (PDF)” CTA button hoga click karke instantly download.

Short Science (Evidence Snippets)

• Aerobic + resistance training PCOS/PCOD me insulin sensitivity improve karta hai aur body composition better hoti hai Study Links.
• Yoga/pranayama se stress markers aur menstrual symptoms me improvement report hua hai Study Links.
• 150+ min/week aerobic + 2–3× strength = widely recommended for metabolic disorders Study Links.

Conclusion + CTA (Free Printable PDF)

PCOD management ke liye ek perfect routine ka matlab hota hai: walk/cycle, 2–3 din strength, roz 15–20 min yoga–breathing, aur consistent sleep + protein-rich diet. Ye pcod ke liye exercise chart aapko exactly wahi framework deta hai jo sustainable hai fast nahi, smart.

🔽 Ab next step lein:
“PCOD Ke Liye Exercise Chart – Free Printable PDF” download karein, fridge par stick karein, aur 21 din tak follow karke dekhein.

Small steps, big results. You got this. 💪✨