Regular, but adapted physical activity can be a valuable ally in the fight against symptoms of an underactive thyroid, but experts warn to be cautious if the condition is not under control.
Hypothyroidism often brings a host of debilitating symptoms, such as chronic fatigue, muscle and joint pain, and a tendency to gain weight. Although exercise might be the last thing on your mind due to lack of energy, properly chosen physical activity can actually bring significant relief. The key lies in gradual progression and avoiding intense workouts, especially at the beginning.
When the thyroid doesn't produce enough hormones, the entire body can slow down. This manifests as a constant feeling of weakness, sensitivity to cold, digestive and mood issues, and weight gain. Given all this, it's easy to fall into a vicious cycle: you reduce movement because you're exhausted, and the lack of activity further amplifies the feeling of sluggishness.
Experts therefore emphasize that the goal isn't to exhaust yourself, but to gently get the body moving. When hypothyroidism is properly managed with medication, individuals can usually engage in various forms of exercise, but for those just starting out, gentle aerobics with a gradual addition of strength training is recommended.
To begin with, you don't need a gym or a big investment. Here are a few activities that can help:
1. Walking
The simplest form of movement that gets your heart going and easily adapts to your fitness level. If 30 minutes at once is too much, start with shorter walks and gradually increase the duration.
2. Water Exercise
Ideal for those with painful or swollen joints. Water reduces the load on the body, allowing you to move with less pressure. Water aerobics can be a great option for those who find traditional exercises uncomfortable.
3. Yoga
Helps with stretching and strengthening muscles, as well as relaxation. Special emphasis is placed on controlled breathing and concentration, making it beneficial for those under significant stress.
4. Tai Chi
This ancient Chinese practice, often described as "meditation in motion," is based on slow, controlled movements. It's a good choice for those looking to work on balance, strength, and mobility without intense effort.
5. Strength Training
Strength exercises with weights, resistance bands, or body weight should not be overlooked. Building muscle helps preserve muscle mass and physical function, and increased muscle mass speeds up energy expenditure, which can be helpful for weight management.
Although it may sound contradictory, regular movement can help combat exhaustion. Even short, moderate exercise can serve as a good first step in breaking the cycle of fatigue. Additionally, the slowed metabolism in hypothyroidism makes weight management harder, but combining regular movement, strength training, and a balanced diet usually yields the best results.
Beyond physical benefits, physical activity can also positively affect mental health. In some people, hypothyroidism is linked to low mood and anxiety, and exercise can help reduce stress.
It's important to note that exercise is not a substitute for prescribed therapy. If hypothyroidism is not well-regulated, it's not advisable to start intense training on your own. Clear signs such as pronounced exhaustion, muscle and joint pain, weakness, or difficulty breathing indicate the need to consult a doctor before increasing physical activity. It's necessary to check whether thyroid hormones are under control and whether the therapy is appropriate.
The key is to choose an activity you can practice regularly and whose intensity can be gradually increased. Instead of intense running, a shorter walk might be better, and instead of a demanding gym workout, a few simple strength exercises.
Before starting a new exercise regimen, individuals with hypothyroidism should talk to their doctor, especially if the condition is not well-controlled or there are additional health concerns.
