I am one of those people who enjoy an active lifestyle and all kinds of strength and conditioning sports. Even for several years, I have been struggling with hypothyroidism, which if untreated can effectively weaken our organism. Therefore, the subject of sports in this disease is very important to me.
So what exercises to do in hypothyroidism? There are many hypothyroidism exercises out there, but it turns out that not every type of activity is advisable, the best are strength exercises with own body weight or weights, swimming, or interval training.
Also recommended are outdoor training and sports that will have a positive effect on our body and mood.
If we do not know where to start and what exercises will be best for us, it is a good idea to get help from trainers who know the subject of this disease. It is important to start by monitoring your thyroid levels to know what state your body is in.
An excessive effort with a bad health condition will not only not give the desired results, but may also worsen our condition. Remember that hypothyroidism exercises are special and not all exercises can be performed while hypothyroidism.
Disturbing symptoms and their observation
Hypothyroidism is a condition that manifests itself by too little thyroxine (T4) and triiodothyronine (T3) being produced. These hormones regulate our metabolism, nervous system, bone growth, sexual maturation, and also the normal growth of our tissues.
This organ, therefore, has a very important function in the body, when it is in poor condition many aspects such as diet and physical activity are very important. Themain symptoms of hypothyroidism are:
- Fatigue incontent_45 -->
- Dry skin
- Lack of energy t_47 - incontent_47 -->
- Hair loss - incontent_48 -->
- Sleepiness - incontent_49 -->
- Weight problems nt_50 - incontent_50 -->
- Poor metabolism
Of course, similar symptoms can also accompany other disorders or diseases, so it is very important to regularly examine and observe your own health. If you are not sure about the diet or exercise you want to do, it is a good idea to consult specialists. It is important not to unknowingly make your health worse and to be responsible.
Hypothyroidism exercises, which is best?
Physical activity has many positive effects on our body as well as our mind, and regular exercise can reduce the risk of various diseases such as diabetes, obesity, and heart problems.
When it comes to exercise in hypothyroidism, unfortunately, there is no rule as to which exercises are best for everyone. However, with this condition, we can choose from activities such as:
- aerobic exercises, i.e. aerobic exercises involving the acceleration of metabolism. They allow to improve our condition and efficiency of the organism, the best are running, swimming, fast walking, you can also use such appliances as treadmill, X-trainer or stationary bike.
- exercise in the fresh air, the principle is recommended here that it is better to have less intensity and more regularity. Walking, cycling, and Nordic walking are recommended activities that you can slowly increase in intensity as your condition improves.
- Yoga and Pilates are also important at the beginning, as are exercises that are not too intense but which strengthen and stretch the body. Let’s also take care of our back, which means strengthening it and paying attention to our posture. Exercises of this type also help us to calm down and improve our mood, they also improve the quality of our sleep
- interval training, i.e. short series of exercises of varying intensity. These may be general development exercises for the whole body, with the use of own body mass or weights. Their advantage is that the training cycles do not have to belong, it has been proven that even 30 minutes of regular effort gives positive effects.
What exercises to avoid in hypothyroidism?
As our body in hypothyroidism does not function in the same way as a healthy person, we need to be careful about both diet and physical activity. Some exercises or activities are therefore not recommended for us, as too much strain leads to an increased release of the stress hormone cortisol, and our thyroid gland does not tolerate this well.
Avoid activities such as:
- fitness classes such as TBC, Step, or trampolines, are exercises that are too dynamic and put a lot of strain on individual parts of our body.
- Intense cardio, long-distance running, or intense cycling over one hour. With hypothyroidism, it is better to opt for regularity rather than high intensity, as our body regenerates more slowly and needs longer breaks.
- Tabata is a type of interval training. It is a very good way to get rid of excess kilograms and improve the efficiency of the body. It is important to warm up your muscles before the workout, and suitable exercises may be push-ups, jumping jacks, jumping jacks, tummies, or squats.
What else is important besides an exercise in hypothyroidism?
We should remember to take care not only of the regularity of our exercises but also of the conditions in which we exercise.
Temperature or time of day is also important, avoid intense exercise on hot days, and always remember to hydrate your body properly – drink at least 2 liters of fluids. Good solutions are e.g. lemonades or light teas which quench your thirst and rehydrate your body.
In addition to training and exercising, take care of the length and quality of your sleep, it should last between 6 and 8 hours. This stabilizes breathing, normalizes blood pressure, and calms the heart rate.
Adequate sleep reduces susceptibility to stress and speeds up our regeneration, to improve its quality it is worth going for a walk or airing out the bedroom before going to bed.
In Summary – Hypothyroidism Exercises
Planning exercise for hypothyroidism is not easy, but it is possible, you just have to pay attention to what the experts recommend and how your body reacts. Apart from the exercises themselves, diet is important, which you can read about in this article…
Many people struggle with this insidious disease of hypothyroidism, as its symptoms can be similar to many others. So let’s examine ourselves regularly, let’s use the help of specialists, it’s good to be under constant control of an endocrinologist who will not only do the necessary tests, choose the dose of medicine, but also advise on the problems.