Living with Hypothyroidism: The Challenges: If you have hypothyroidism, or an underactive thyroid, exercise might be the last thing on your mind. The condition brings with it a range of debilitating symptoms, such as fatigue, joint pain, and muscle stiffness, that make the idea of physical activity seem daunting. However, medical experts agree that regular, appropriate exercise can play an essential role in managing hypothyroidism and improving overall well-being.
Dr. John C. Morris, a professor of medicine and endocrinology at the Mayo Clinic School of Medicine, emphasizes that if your hypothyroidism is well-managed, you should be able to engage in physical activity similarly to those without a thyroid disorder. For those just beginning or still dealing with persistent symptoms, low-impact aerobic exercises and strength-building movements are recommended to avoid putting excess stress on the body. “Exercise with low loads does not put as much pressure on the body,” notes Dr. Norma Lopez, Professor of Endocrinology and Metabolism at Loyola University Medical Center.
The Benefits of Exercise for Hypothyroidism
1. Improved Mood: Hypothyroidism often leads to feelings of depression and anxiety due to insufficient thyroid hormone levels. Physical activity triggers the release of endorphins, reducing stress and promoting a sense of well-being. Aerobic exercises such as walking, cycling, and swimming are particularly effective at lifting your mood and combating depressive symptoms.
2. Weight Management: A common side effect of hypothyroidism is weight gain due to a slowed metabolism. Exercise helps by burning calories and building muscle, which boosts your metabolism over time. While cardio activities like walking and cycling help with calorie expenditure, strength training plays a vital role in maintaining muscle mass. Muscle requires more energy to sustain than fat, meaning your body will burn more calories even at rest.
3. Increased Muscle Mass and Strength: Building muscle not only improves overall strength but also enhances balance and stability, which is essential for preventing falls and injuries. Strength training exercises using weights, resistance bands, or even bodyweight exercises like squats and push-ups can be beneficial. Intense yoga styles, such as Ashtanga and Vinyasa, can also help build muscle while promoting flexibility. An added bonus: strong muscles reduce the risk of osteoporosis, which is more prevalent in women with hypothyroidism.
4. Reduced Joint Pain: For those who experience joint pain due to hypothyroidism, gentle stretching, yoga, or water-based exercises are ideal starting points. Swimming, in particular, is beneficial because the water supports your body and reduces pressure on your joints. Once you build up strength, incorporating light resistance exercises can further alleviate joint discomfort and improve mobility.
5. Boosted Energy Levels: One of the most challenging aspects of hypothyroidism is persistent fatigue. Low-intensity aerobic activities such as walking, cycling, or light jogging can increase your energy levels over time. A study published in the Journal of Physiology & Behavior in 2017 showed that a 10-minute climb up the stairs provided more energy to sleep-deprived young women than a 50-milligram dose of caffeine. This highlights the effectiveness of even short, simple workouts for boosting energy.
Important Considerations Before You Begin
1. Consult Your Doctor: Before starting any new exercise routine, it’s crucial to consult with your doctor to ensure your thyroid levels are stable and well-managed. Your physician may recommend adjustments to your thyroid hormone replacement therapy or other medications to better support your fitness goals.
2. Tailor Your Diet: Certain nutrients, like soy, can interfere with thyroid medications. Adjusting your diet to complement your treatment plan can improve digestion and overall mood. Consult a dietitian or nutritionist to create a personalized plan, or take inspiration from the experiences of others managing hypothyroidism.
3. Start Slow: If you’re new to exercise or experiencing significant symptoms, begin with low-intensity activities. Progress gradually to longer and more demanding workouts as your body adjusts. Pay attention to how your body responds and take breaks as needed. Stop any activity if you experience pain.
Best Exercises for Hypothyroidism
1. Walking: One of the simplest and most accessible forms of exercise, walking requires minimal equipment and can be done almost anywhere. It raises your heart rate and burns approximately 280 calories per hour, depending on your pace.
2. Water Aerobics: If you suffer from joint swelling or pain, water aerobics is an excellent option. The buoyancy of the water reduces stress on the joints while providing resistance to help build strength.
3. Yoga: Yoga not only stretches and strengthens your muscles but also focuses on breathing and mindfulness, which can be particularly beneficial for those dealing with hypothyroidism. A study found that people who practiced yoga for six months had improved lung capacity and overall well-being.
4. Tai Chi: This ancient form of martial arts, often described as “moving meditation,” has been proven to reduce stress and improve balance, strength, and mood. The slow, deliberate movements are gentle on the body and can be modified for all fitness levels.
5. Strength Training: Building muscle mass is especially important for those with hypothyroidism, as it helps counteract a slowed metabolism and reduces the likelihood of weight gain. Strength training can be done with free weights, resistance bands, or using your body weight. Engaging in strength training exercises at least twice a week can significantly enhance your metabolic rate and overall physical fitness.
Starting Your Routine: Warm-Up and Stretching
Start each session with a gentle warm-up to prepare your body and reduce the risk of injury. A simple warm-up could include marching in place or stepping onto a raised surface for 3-5 minutes. Follow this with stretching exercises to improve flexibility and loosen tight muscles:
Sample Stretching Exercises:
- Hamstring Stretch: Bend forward with a straight back to touch your toes, feeling the stretch in your hamstring.
- Standing Quad Stretch: Hold onto a stable surface and pull one leg toward your glutes, stretching the thigh.
- Chest Opener: Clasp your hands behind your back and bend forward slightly, lifting your arms.
- IT Band Stretch: Cross your legs and reach toward the floor to stretch the side of your leg.
Hold each stretch for 20-30 seconds, and repeat as needed. Incorporate these stretches daily or at least several times a week to help with joint stiffness and mobility.
Strengthening Exercises to Try
1. Leg Lifts: Start on your hands and knees, extending one leg straight behind you. Lift and lower the leg 12-15 times, then switch sides.
2. Modified Plank Push-Ups: Begin in a plank position on your knees or toes. Lower down to your forearms and push back up. Repeat this motion 6 times per arm.
3. Core Strengthening: Lie on your back with your legs bent at a 90° angle. Alternate extending each leg without touching the floor.
Building Up Your Routine
As you become more comfortable with exercise, you can increase the intensity by adding more repetitions, speeding up your movements, or incorporating additional exercises like cycling, tai chi, or more advanced strength training. The goal is to keep challenging your body to boost energy and maintain long-term physical health.
Final Thoughts: Exercise should complement, not replace, your hormone therapy for hypothyroidism. While it might be difficult to start, consistent physical activity can help improve mood, boost energy, and maintain a healthy weight. Always consult your doctor and listen to your body’s signals as you develop an exercise routine that works best for you.
Author: Vita Jeraj, Kinesiologist
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