Exercise is widely recognized for its health benefits, including weight loss, improved cognitive and heart health, reduced symptoms of anxiety and depression, and a lowered risk of certain cancers. However, for those with hypothyroidism, exercise can sometimes leave you feeling drained and exhausted.
Types of Workouts
Exercise is generally defined as "a form of physical activity that is planned, structured, repetitive, and performed to enhance health or fitness." Workouts can be categorized based on their intensity:
Low or Light-Intensity
Moderate Intensity
Vigorous or High-Intensity
These classifications depend on the effort required for the activity. For example, running is considered high-intensity due to its demanding nature compared to walking, which is moderate-intensity. During moderate-intensity exercise, you should be able to converse comfortably, whereas vigorous activities make conversation challenging or impossible.
Your choice of workout type can vary. Low or moderate-intensity activities are ideal for beginners, while high-intensity workouts require a certain fitness level and can increase injury risk if not performed correctly. High-Intensity Training (HIT) or High-Intensity Interval Training (HIIT) has become popular due to its efficiency, involving brief bursts of high-intensity exercise followed by short rest periods. Examples include singles tennis, uphill hiking, heavy yard work, and swimming laps.
Recommended Exercise Duration
According to the Centers for Disease Control and Prevention (CDC), adults should aim for:
150 to 300 minutes of moderate-intensity exercise per week, or
75 to 150 minutes of vigorous-intensity exercise per week.
Combining moderate and vigorous activities and exceeding 5 hours weekly is also beneficial. Additionally, engaging in muscle-strengthening activities at least twice weekly is recommended.
Special guidelines exist for children, older adults, pregnant or postpartum individuals, and those with chronic health conditions. Always consult your healthcare provider before starting any new exercise regimen to ensure safety.
Exercise Considerations for Hypothyroidism
Hypothyroidism, characterized by insufficient thyroid hormone production, slows down bodily processes and can lead to fatigue, muscle and joint aches, and a slower heartbeat. This can make exercise feel particularly challenging.
Low thyroid hormone levels can affect heart rate, reducing oxygen delivery to muscles and making high-intensity workouts difficult. The stress from high-intensity exercise can exacerbate symptoms in people with hypothyroidism for several reasons:
Adrenal Stress: Overexertion can cause adrenal glands to produce cortisol, a stress hormone. Those with thyroid conditions may already experience high cortisol levels, contributing to fatigue and muscle weakness.
Elevated Cortisol: High cortisol levels can cause muscle weakness and exacerbate fatigue. Elevated cortisol is often associated with high thyroid-stimulating hormone (TSH) levels, further impairing thyroid function.
Inflammation: Exercise can initially increase inflammation, which is generally beneficial for muscle building. However, excessive high-intensity exercise may lead to immune suppression, especially in those with thyroid autoimmune disorders like Hashimoto’s.
Impact of Thyroid Medication on Exercise Tolerance
Thyroid medications can help normalize thyroid hormone levels, potentially improving exercise tolerance by enhancing oxygen delivery to muscles and reducing fatigue. However, other chronic conditions may affect how well you tolerate exercise, even with thyroid medication.
Exercise Recommendations for Hypothyroidism
Exercise is crucial, but it’s important to avoid overexertion. Consider consulting a certified personal trainer to develop a suitable exercise routine and prevent exhaustion. High-intensity workouts might not be ideal for those with hypothyroidism. Instead, these lower-intensity exercises can be effective and enjoyable:
Yoga: Excellent for improving overall well-being, reducing stress, enhancing mental health, boosting flexibility, and building muscle strength. Yoga also benefits joints and helps manage inflammation.
Walking: A simple yet effective exercise that strengthens muscles, supports cardiovascular health, and can help alleviate depression. Walking outside also provides vitamin D, which is often deficient in those with hypothyroidism.
Elliptical Machine: Provides a low-impact way to increase heart rate and engage multiple muscle groups. It’s easy on the joints and effective for a comprehensive workout.
Cycling: Offers a low-impact, full-body workout that reduces stress, decreases body fat, and enhances cardiovascular health. Cycling can be done outdoors or on a stationary bike.
Water Aerobics: A low-impact option that burns calories, improves joint health, and tones muscles. Water aerobics includes various classes like Zumba, yoga, and kickboxing, providing a gentle yet effective workout.
Balancing exercise with thyroid health requires mindful choices and adjustments to prevent overexertion and optimize benefits.
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