One of the most common complaints of people with thyroid disorders is difficulty losing weight, even when following a healthy diet and an exercise program. Still, weight gain can happen, which is frustrating and can cause a lot of stress for some.
If you have thyroid disease, your symptoms might have interfered with your exercise routine. But you should know that making exercise part of your daily life can actually help manage symptoms better. In this article, we will cover everything about exercise programs for thyroid patients, how to start, and precautions to take.
Benefits of exercise for thyroid patients :-
When you have a thyroid disorder, exercise offers a full range of benefits. It not only improves your overall health but can also help ease some symptoms like :-
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It boosts your energy levels :-
If you have hypothyroidism (underactive thyroid), you’ll often feel tired. But regular exercise will help overcome that fatigue.
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Supports deeper and better sleep :-
When the thyroid gland secretes too many hormones (hyperthyroidism), your sleep may become unstable, and you might experience night sweats that wake you up, which can cause sleep disturbances. Exercising often helps you get calm sleep at night.
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Improves mood :-
Thyroid disorders can cause depression, so exercising boosts the release of endorphins (happy hormones) and makes you feel better.
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Increases your bone density :-
Bone loss can happen with hyperthyroidism, but studies show strength training can help regain some of that loss.
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Boosts your metabolism :-
If you have hypothyroidism, your metabolism may slow down, leading to weight gain. This is often one of the first signs thyroid patients notice.
Exercising can be another tool along with thyroid medicine to help support a healthy metabolism by burning calories, building muscle which then burns fat.
Exercise lowers the risk of heart disease which is important because thyroid disorder automatically increases the risk of heart disease at some point.
Exercise and weight loss:
If you’re dealing with hypothyroidism (underactive thyroid) you might also have some extra weight, which is common when your thyroid hormone levels are low.
So to lose weight you need a plan based on diet and exercise, even though there isn’t a special diet for thyroid patients if you want to lose weight, sticking to a calorie limit can help you reach your goals.
The best exercises to include in your routine:
When you have thyroid disease the best exercise depends on your health. If your thyroid hormones are well controlled and you’re fairly healthy, you can generally do the same exercises as anyone without thyroid issues. If you're unsure about your exercise plan, check with your doctor first.
• Low impact activities:
If you haven't worked out in a long time, you might want to start slow and pick some low-intensity, low-impact exercises to let your body adapt gradually. Choose an activity you enjoy more like:
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Walking.
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Cycling.
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Yoga.
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Water exercises.
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Strength training.
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Taking the stairs.
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Dancing.
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Swimming.
If you want, mix activities and pick different ones on different days. Gradually work on increasing the intensity of your workouts as your body gets used to exercising regularly.
High-impact activities :-
If you’re already doing low-impact or no-impact workouts and are ready to move up a level, you can think about adding these high-impact cardio activities to your routine :-
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Jump rope.
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Running or jogging.
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Climbing heights.
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Interval training.
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Stair climbing.
Precautions :-
If your thyroid condition is not well controlled or not yet diagnosed, exercise might be dangerous for you.
Hyperthyroidism causes a rise in thyroid hormones, which greatly speeds up your metabolism and heart rate. So if your thyroid hormones aren’t controlled, doing a lot of exercise, especially high intensity, can cause heart muscle failure.
On the other hand, hypothyroidism doesn't produce enough thyroid hormones, which slows your metabolism and heart rate. So exercise can be tough on your heart if your thyroid hormones aren't well controlled.
It's important to talk to your doctor if your thyroid symptoms get better or worse, or if you have thyroid disorder signs, especially before starting any exercise program.
Here are some tips from thyroid patients who mastered enjoying regular workouts :-
Once your thyroid symptoms are under control and your hormone levels are normal, adding exercise to your routine is not only safe, it helps you get benefits for good health.
There are some general tips thyroid patients agree on that can help you in your program like :-
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Getting a personal trainer.
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Working out in groups with friends.
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Listening to audiobooks while exercising.
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Setting clear goals and focusing on results.
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Going on an adventure.
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Doing walking, running, and cycling specifically.
