Center for Young Women's Health


PCOS Fitness Plan Worksheets


What is PCOS? Nutrition Labels and Food Shopping
Oral Glucose Tolerance Test PCOS-Friendly Food Suggestions
My Period Trackers Healthy PCOS Snack Attack
PCOS and The Pill Sample PCOS-Friendly Menus
PCOS, Insulin, and Metformin PCOS-Friendly Recipes
Spironolactone and PCOS PCOS Meal Assessment Worksheet
My Medication List current guidePCOS Fitness Plan Worksheets
PCOS Nutrition Guide Additional PCOS Resources
Top 10 PCOS Tips  
The Nutrition Facts Label and PCOS  


Exercise is good for you in many different ways. It can help you maintain a healthy weight and boost your overall energy level. Regular exercise lowers stress and anxiety and helps improve your mood. Exercise can and should be fun. Knowing the health benefits of exercise will help you get started. The worksheets in this section will help you figure out what motivates you (or gets you to exercise), which types of activities you’ll enjoy most, and how to fit them into your life.


Worksheet 1: Focus On Fitness



Intro to Worksheet 2: Fun Fitness


A good fitness plan should include a balance of stretching, toning, and aerobic activities.

This worksheet lists exercises from each of the Fun Fitness sections. Check off the ones you want to try, and use the extra lines to fill in related exercises you’d also like to do. You can include exercises you’ve learned from a sports team, in gym class, or from a certified personal trainer. Be sure to choose items from each column for a balanced workout.


You can learn the proper way to do each of the Stretch It and Tone It exercises by visiting our Fun Fitness page. To prevent injury, follow each step carefully and look at the pictures.


Worksheet 2: Fun Fitness


Intro to Worksheet 3: My Fitness Plan


Make sure to make time to do the activities that you’ve chosen from Worksheet 2. This will help you plan your fitness schedule so that exercising becomes part of your weekly routine.


Look back at your completed Fun Fitness Worksheet and fill in "My Fitness Plan" worksheet with the activities that you’ve chosen. Think about what activities will work best on which days and what time of day would be best to do them. Remember to balance stretching, toning, and aerobic activities. You don’t have to do all three in one day, but remember to also schedule your week so that you’re not doing only one type of exercise.


After you’ve created your fitness schedule on Worksheet 3, it’s a good idea to mark the days that you plan to exercise on your own personal calendar or planner. Put this worksheet someplace where you’ll see it as a reminder of what’s coming up.


Worksheet 3: My Fitness Plan


Previous   Next: The CYWH PCOS Resource Book


Written and reviewed by the CYWH Staff at Boston Children's Hospital


Updated: 12/13/2013

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