Polycystic Ovary Syndrome (PCOS) affects around 1 in 10 women and can impact hormonal health, periods, fertility, metabolism, mood, energy levels and weight regulation. While there is no single “cure” for PCOS, exercise is one of the most evidence-based tools available to help manage symptoms and improve long-term health.

At our clinic, one of the most common questions we hear is:

“What type of exercise is best for PCOS?”

The good news is that the latest research shows that movement in many forms can help. You do not need to do punishing workouts or follow restrictive fitness trends to see benefits.

Why Exercise Matters for PCOS

PCOS is strongly associated with insulin resistance, inflammation and increased cardiovascular risk. Exercise helps improve how the body uses insulin, supports hormone regulation and improves overall wellbeing.

Research consistently shows that regular physical activity can help improve:

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With the Sydney Marathon approaching, training blocks are kicking off across Sydney. Whether this is your first marathon or your fifth, the excitement of starting a new build often comes with the temptation to do too much, too soon.

Marathon prep is one of the most rewarding training cycles you can undertake, but it also places a significant load on the body. The runners who perform best (and enjoy the process most) are usually the ones who can stay consistent and healthy across theentire block.

Here are my top three training tips and top three injury prevention tips as marathon season gets underway.

🏃‍♀️ 3 Top Training Tips

1. Build consistency before intensity

One of the biggest mistakes runners make early in a marathon block is chasing fitness too quickly. Long runs, speed sessions, and weekly mileage all ramp up at once, and the body struggles to keep up.

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Creatine is one of the most extensively studied supplements in sports science and rehabilitation. Research consistently demonstrates benefits for muscle strength, rehabilitation outcomes, pain reduction, recovery, and healthy aging. From all the research I have gathered the answer is yes! It is one of the safest and highly beneficial supplements to consume for both the brain and the body, for females and males, and for all adults throughout life.

Creatine is a natural substance your body already makes that helps your muscles produce quick energy. Creatine is a compound found in your muscles and brain. Your body makes it from amino acids (building blocks of protein), and you also get it from foods like meat and fish. When you need quick bursts of energy (like sprinting, lifting weights, or jumping) your muscles use creatine to create fast fuel and the more creatine in your muscles = more quick energy available. This is why creatine helps with strength, power, and short intense workouts.

Some research suggests your muscles absorb creatine slightly better post‑workout, especially when taken with food or a shake because our muscles are more sensitive to nutrients after exercise. Creatine absorbs well when insulin is triggered (from carbs/protein), so taking it with a normal meal also works great.

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