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Home : Body : Polycystic Ovary Syndrome (PCOS) : PCOS Worksheet 2 - Fun Fitness

PCOS Worksheet 2 - Fun Fitness

Our Fun Fitness program includes three sections to get you going with different areas of fitness.

Stretch It exercises keep you flexible, relaxed, and can help prevent injuries, like pulling a muscle from reaching too far.

Move It has aerobic activities to help keep your heart strong and manage your insulin levels and your weight.

Tone It has strength exercises to build strong and active muscles and increase your metabolism, so your body does a better job burning food for energy.

This worksheet shows 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 like to do. Remember to pick activities that are safe and within your fitness level. You can include exercises you learned on a sports team, in gym class, or from a certified personal trainer. Be sure to choose items from each column for a balanced workout.

Stretch It

Move It

Tone It

Upper Body

  • Biceps
  • Triceps
  • Chest
  • Upper Back
  • Cross Shoulder

Middle Body

  • Back
  • Abdominal
  • Waist Reach

Lower Body

  • Hamstring
  • Inner Thigh
  • Outer Thigh
  • Quadriceps
  • Lunge
  • ______________
  • ______________
  • ______________
  • Hiking
  • Biking
  • Power Walking (walking at a faster than normal pace, but not quite a running speed)
  • Jumping Rope
  • Dancing
  • Soccer
  • Aerobics Class*
  • Tennis
  • Field Hockey
  • Kick Boxing
  • Kick Ball
  • Running
  • Track
  • Volleyball
  • Basket Ball
  • Skiing
  • Ice Hockey
  • Ice Skating
  • Step Aerobics *
  • Yoga *
  • Pilates *
  • ______________
  • ______________
  • ______________

* Try these in a class, or at home with a tape or DVD.

Upper Body

  • Overhead Shoulder Press
  • Chest Press
  • Bent Knee Push Up
  • Biceps Curl
  • Triceps Extension

Middle Body

  • Sit Up
  • Isometric Sit Up
  • Side Twist Sit Up
  • Front Arm Raise

Lower Body

  • Inner Thigh Lift
  • Outer Thigh Lift
  • Power Lift Kick
  • Squat
  • Calf Lift
  • ______________
  • ______________
  • ______________

Great! – You’ve hand-picked the exercises you’d like to try. The last step toward getting your fitness program going is to add these activities into your weekly calendar. The third worksheet will help with planning and scheduling.

Content last updated June 18, 2008

U.S. Department of Health and Human Services, Office on Women's Health.

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