If you have an underactive thyroid gland, better known as hypothyroidism, then you might often struggle with weight loss. And with symptoms like fatigue, joint and muscle pain, exercise is probably the last thing you would like to do. Because of the low energy levels, you might feel sluggish, making you more prone to an inactive lifestyle and worsening your weight gain issues.
But, experts advise that exercise is the best way to promote healthy thyroid function and make you feel overall better.
That said, exercise is not only good for hypothyroidism cases but can help manage symptoms that come with an overactive thyroid or hyperthyroidism. Such as helping build muscle mass, combat mood swings, irritation, and other symptoms like difficulty concentrating and sleep problems.
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How Exercise Affects Thyroid Health?
While the standard treatment and medicines prescribed by your doctor are the only way to help your thyroid make more or less hormones, exercising offers a whole host of benefits that help relieve most of the symptoms that occur in thyroid disorders.
A few ways exercise can help:
Increased energy levels: If you have hypothyroidism, most of the time you might feel fatigued or sluggish because your body metabolism slows down. But regular workouts can improve your good hormones, aid in proper oxygen and nutrient supply to your tissues, and help your cardiovascular system work at its best. This will help in combating tiredness making you feel energetic throughout the day.
Enhanced Mood: A dysfunctional thyroid gland affects your mental health causing feelings of mood swings, irritation, depression, and anxiety. But, exercising makes your “feel-good hormones” called endorphins move which lifts up your mood and reduces feelings of sadness and anxiety.
Improved Sleep Pattern: Hyperthyroidism and hypothyroidism often cause sleep-related problems like insomnia, obstructive sleep apnea, etc. Regular exercise aids in a better night’s sleep.
Increased Bone Density: Research shows that severe hyperthyroidism results in reduced bone density, osteoporosis, and an increase in fracture rate. Engaging in strength training exercises can help regain some of that lost bone density, support stronger bones, and reduce the risk of fractures.
Aid in Weight Loss: Weight gain is the biggest issue that most hypothyroidism patients face. Regular exercise can help shed those extra kilos as well as maintain weight and prevent related complications. Speed up your fat loss with Krishna’s Fat Reducer Juice, a 100% natural and healthy drink suitable for both men and women.
Best Exercises For Thyroid Disorders
The best exercises for you will depend on how active you are. If you have never exercised, lead a sedentary life that only includes going to the office and then home, start with low-impact exercises and gradually increase the intensity, duration, and difficulty level of your exercises accordingly.
No- or Low-Impact Activities
If you already have a packed schedule, fitting in a long workout can be difficult. And if you haven’t exercised in a long time, take it slow. Firstly, break your workouts into short sessions throughout the day, instead of long hours of workouts, so that your body can adjust.
You can even spend 5 to 10 minutes exercising at your desk to stimulate some midday blood flow to the thyroid gland and other organs so you can power through that mid-afternoon energy dip.
Below is a list of 8 low-impact exercises that you can choose from based on what you find most enjoyable.
- Walking
- Cycling
- Yoga
- Strength training
- Swimming and water aerobics
- Stair climbing
- Hiking
- Dancing
Feel free to mix it up by choosing different activities on different days. As your body adapts to the exercise, gradually work on increasing the intensity of your workouts. Remember, no- and low-impact doesn’t mean you won’t burn calories; it’s all about how consistent you are.
High-Impact Activities
If you’re already comfortable with no- or low-impact exercises and are ready to take it to the next level, consider incorporating some high-impact aerobic activities into your routine:
- Jumping rope
- Jogging or running
- Jumping jacks
- High-intensity interval training (HIIT)
- Hill climbing
- Cross-country skiing
- Stair climbing
These activities can help boost your fitness level and add variety to your workout regimen.
What’s the Best Routine for Exercise When Having Thyroid Problems?
According to the guidelines of the CDC, in order to see noticeable health benefits, an adult should do at least 150 minutes of moderate physical exercise every week along with 2 days of strength training exercises.
But, how you meet this goal can depend on your routine. You may prefer to do 30 minutes of exercise five days a week or may incorporate multiple shorter sessions of workouts throughout your day. The idea is to find a routine that works best for you and stick with it!
Dos and Don’ts For Exercising if You Have a Thyroid Problem
1. If you’re a newbie don’t start exercising without first consulting your doctor
Before you start with an exercise routine, make sure to work with your doctor to ensure you’re taking the right amount of medications and your thyroid hormones are within normal range. The doctor will also evaluate any other underlying health issues as they can make exercising with thyroid disorder difficult or may increase the risk of injury.
2. Start slow, especially if you have thyroid symptoms
As with any new exercise routine, begin with small, manageable goals. For instance, walk for 20 minutes, take breaks if you need to, and stop if it hurts. Slowly, day by day, keep building this time by adding 5 more minutes every day. Once you get comfortable with the regular workouts, build up to longer, harder workouts.
3. Don’t skip warm-ups and cool-downs
Always take the time to warm up before exercising and once you are done don’t forget to stretch and cool down afterward. This practice will help you maintain joint mobility and prevent overstress during exercise.
4. Avoid sticking to just one type of exercise
To maximize the benefits of exercise and thyroid health, mix up your exercise routine. Include strength training two to three times a week, incorporate some form of aerobic activity five to six days a week, and practice gentle flexibility exercises like yoga daily.
5. Listen to your body, don’t overdo it
Don’t feel pressured to increase the duration or intensity of your workouts with every session. Pushing yourself too hard causes fatigue and burnout. It’s okay to take rest days or switch to lighter activities when needed.
Allow yourself several days or even a week or more at each transitional stage to ensure your body is adjusting well. Ask yourself: Are you feeling sore? Are you fatigued? Are you sleeping well?
If you’re not experiencing soreness, feel energized from your activities, and are sleeping well, then you may be ready to progress to the next level.
Takeaway
The best exercise to do when you are suffering from a thyroid disorder depends on your current health. If you are relatively healthy with well-controlled thyroid hormones, you can generally participate in the same physical activity as anyone without a thyroid disorder would. But if you are having symptoms and finding it hard to start an exercise plan, be sure to talk to your doctor first.
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