Managing Hashimoto&

The Importance of Exercise for Hashimoto's Thyroiditis

Hashimoto's thyroiditis, also known as chronic lymphocytic thyroiditis, is an autoimmune disease that causes the immune system to attack and destroy the thyroid gland. This results in hypothyroidism, or underactive thyroid function. Exercise plays an important role in managing Hashimotos symptoms and supporting thyroid health.

Getting regular physical activity provides many benefits for those with Hashimotos:

• Helps improve energy levels and combat fatigue
• Aids in weight loss or weight maintenance
• Reduces inflammation
• Supports muscle strength
• Boosts mood and mental health
• Promotes better sleep

However, its important to find the right balance with exercise. Too little activity can worsen fatigue and weight gain, while overtraining can tax the bodys resources and trigger autoimmune flares.

Read on for tips on developing an exercise routine that works for your Hashimotos symptoms and fitness level.

Starting an Exercise Routine with Hashimoto's

When beginning a new workout routine with Hashimotos, start low and go slow. This gives your body time to adapt without causing too much strain. Follow these steps when getting started:

1. Consult your doctor - Get medical clearance, especially if new to exercising. Discuss any limitations.
2. Try low-intensity workouts - Begin with gentle activities like walking, swimming or yoga.
3. Start short - Exercise for just 10-15 minutes at first, then gradually increase duration.
4. Allow rest days - Space out workouts and avoid exercising daily.
5. Listen to your body - Stop if you feel exhausted or in pain.
6. Focus on consistency - Start a routine you can maintain long-term.

Dont be afraid to take it easy as you build stamina. It may take some trial and error to find activities you enjoy and can tolerate.

Best Low-Impact Exercises for Beginners

For those new to working out or with lower fitness levels, low-impact activities are a great option. These put less stress on the joints and bones compared to higher intensity workouts.

Try starting with these lower impact exercises 2-3 times per week:

• Walking - Aim for a leisurely stroll around the neighborhood or park.
• Water aerobics - Low-impact cardio workout in the swimming pool.
• Stretching - Gentle stretches help improve flexibility.
• Yoga - Try beginner poses and flow classes.
• Stationary cycling - An upright or recumbent bike offers cardio with less joint impact.
• Elliptical - Provides a smooth gliding motion to minimize stress.

Focus on maintaining proper form and technique rather than speed when first starting out. You can gradually increase your fitness as your stamina improves over time.

Creating an Exercise Routine for Hashimoto's

When developing a sustainable workout routine, tailor it to your unique needs and abilities. Here are some tips for exercising with Hashimoto's:

Set Realistic Goals

Set exercise goals that are specific, measurable and realistic for your current fitness level. For example, walk for 30 minutes after dinner 3 days per week. Having defined goals keeps you motivated.

Include Both Cardio and Strength Training

Aim for a mix of cardio and strength training most weeks. Cardio exercise improves heart health, boosts metabolism and burns calories. Strength training builds muscle, increases bone density and supports joint stability.

Emphasize Low-Impact Activities

Stick to low-impact exercises as often as possible. Options like swimming, cycling and strength training put less stress on the body compared to high-impact workouts.

Schedule Rest Days

Make sure to build in at least 1-2 rest days per week where you take a break from structured workouts. This gives your body time to recover and repair itself.

Listen to Your Body

Pay attention to warning signs your body might be overexerted, like excessive fatigue after workouts or muscle soreness that lasts several days. Adjust your routine as needed.

Stay Hydrated

Drink plenty of water before, during and after exercising to prevent dehydration. Dehydration can exacerbate hypothyroidism symptoms.

Time Workouts Carefully

Avoid vigorous activity first thing in the morning when your energy levels are lower or late at night, which can disrupt sleep. Take advantage of times when you feel your best.

Make It Enjoyable

Choose workouts you find fun and energizing. Music, social interaction, beautiful scenery and tracking progress can all make exercise more enjoyable.

Best Types of Cardio for Hashimoto's

Aerobic or cardio exercise improves cardiovascular health, promotes weight control and fights inflammation associated with autoimmune thyroiditis. Include 150-300 minutes of moderate cardio each week, along with 2 strength training sessions.

The most joint-friendly cardio options for people with Hashimotos include:

Walking

One of the simplest yet effective types of aerobic exercise is walking. It strengthens muscles, bones and joints without high impact. Start with short daily walks and gradually work up to longer distances or intervals.

Swimming

Swimming offers an excellent cardio workout for those with joint pain or mobility issues. Being in the water provides buoyancy that reduces impact. Do laps or try water aerobics classes.

Stationary Cycling

Indoor cycling machines like upright bikes, recumbent bikes and spin bikes provide a smooth, joint-friendly cardio option. Cycle at your own pace while listening to music or watching TV.

Elliptical

Ellipticals offer the benefits of running with less impact by mimicking your natural stride. Adjust the resistance to increase intensity. Hold on to handles for stability.

Rowing

Use a rowing machine for low-impact cardio that engages both upper and lower body. Focus on controlled form as you drive through your legs and pull back with the arms and shoulders.

Stair Stepping

Climbing steps engages your glutes, quads, hamstrings and calves with little joint impact. Use a stair stepper machine or use real stairs, progressively increasing speed.

Best Strength Training Exercises for Hashimoto's

Incorporating strength or resistance training into your workout routine offers many benefits beyond building muscle mass. It can:

• Strengthen bones to prevent osteoporosis
• Improve joint stability
• Boost metabolism and promote weight loss
• Increase energy levels
• Reduce inflammation

Aim for at least 2 full body strength sessions per week, allowing a day of rest between them. Work all major muscle groups, including legs, hips, back, chest, shoulders, arms and core. Use machines, free weights, resistance bands or body weight.

Some of the top strength training exercises for those with Hashimotos include:

Bodyweight Squats

Stand with feet shoulder-width apart, then bend knees and hips to lower down into a squat. Engage core and keep knees behind toes. Go as low as comfortable, then press through heels back to start. 2-3 sets of 10-15 reps.

Plank

The standard plank engages all core stabilizing muscles. Get into pushup position. Rest forearms on floor and torso straight in one long line from head to heels. Hold for 30 seconds to 1 minute, breathing deeply. Repeat 2-3 times.

Wall Pushup

Facing wall, place hands shoulder-width apart at chest height. Keeping body straight, bend elbows to bring chest towards wall then press back to start. Do 2-3 sets of 10-15 reps.

Chair Dips

Sit at edge of chair or bench. Place hands beside hips with fingers facing forward. Straighten arms to lift yourself off seat, bending elbows to dip down then press back up. Aim for 2-3 sets of 10-12 reps.

Bridges

Lying on back with knees bent and feet flat, engage core and lift hips up towards ceiling. Squeeze glutes at the top, then return to start position. Repeat for 10-12 reps, 2-3 sets.

Arm & Shoulder Raises

Standing with weights or resistance band held at shoulder height, breathe in and raise arms up over head. Slowly lower back to shoulder height. Complete 10-15 reps for 1-2 sets.

How Often to Exercise with Hashimotos

Finding the ideal exercise frequency with Hashimotos means balancing sufficient activity with adequate rest. Doing too much can trigger fatigue, while too little may hinder health improvements.

Most experts recommend:

• 150-300 minutes per week of moderate cardio exercise
• 2 full body strength training sessions per week
• 1-2 rest days for recovery

A sample weekly routine could be:

• Monday: 30 minute walk
• Tuesday: Lower body strength training
• Wednesday: 30 minute stationary bike
• Thursday: Upper body strength training
• Friday: Rest day
• Saturday: Swimming for 30 minutes
• Sunday: Rest day

Listen to your body and be willing to take more rest days when needed, such as during periods of increased fatigue or illness.

Exercise Precautions for Hashimoto's

While regular exercise provides many benefits, its important to take some precautions when working out with Hashimotos thyroiditis:

• Avoid exercise if experiencing symptoms of low thyroid, like fatigue or muscle aches.
• Discuss medications that affect heart rate with your doctor before intense workouts.
• Drink extra fluids before, during and after exercise to prevent dehydration.
• Wear layers you can take off as your body heats up with activity.
• Watch out for signs of overtraining like persistent fatigue or weakened immune system.
• Use caution with strength training to avoid muscle strains.
• Stop activity if you feel faint, short of breath or pain.

With your doctors guidance, find an exercise plan that keeps your Hashimotos symptoms in check and promotes overall wellness.

Exercise Tips for Days When You Feel Fatigued

Fatigue and low energy are common symptoms of hypothyroidism associated with Hashimotos. During periods when your energy levels are low, adjust your workout routine using these tips:

• Reduce exercise duration and intensity.
• Focus on gentle stretches instead of cardio or strength training.
• Break exercise into multiple short sessions (i.e. 10 minutes twice a day).
• Choose seated activities like rowing or cycling instead of standing.
• Do chair exercises or yoga flows you can perform lying down.
• Go for slow leisurely walks instead of power walking.
• Get outdoors for fresh air and sunshine when possible.

Listen to your body - if you need a day or two of complete rest from exercise, dont feel guilty about taking it. Balance is key to managing fatigue.

Diet and Lifestyle Tips to Support Exercise with Hashimoto's

Certain lifestyle measures and dietary adjustments can help you manage Hashimotos symptoms and get the most out of your workout routine. Try incorporating these tips:

Eat Nutrient-Dense Foods

Focus your diet on antioxidant and nutrient-rich whole foods to help control inflammation and supply your body with what it needs for energy production and recovery. Emphasize fruits, vegetables, lean proteins, healthy fats and complex carbs.

Stay Hydrated

Drink plenty of water before, during and after exercise to prevent dehydration that can worsen hypothyroidism symptoms. Carry a water bottle whenever active.

Manage Stress

Find healthy ways to cope with stress through yoga, meditation, journaling, or talking to a friend. Unmanaged stress can aggravate autoimmune disease.

Get Enough Sleep

Aim for 7-9 hours of quality sleep per night to allow your body time to rest and repair. Lack of sleep increases inflammation.

Take Rest Days

Schedule at least 1-2 rest days per week with no structured exercise, and more if your body needs it. Listen to signals of fatigue.

Consider Supplements

Discuss supplements that support thyroid health with your doctor, like B vitamins, vitamin D, zinc, selenium or omega-3 fish oil.

Supporting healthy lifestyle factors enhances the benefits of regular exercise and helps manage Hashimotos.

The Takeaway: Exercising Safely with Hashimoto's

Regular physical activity should be a key part of any treatment plan for Hashimotos thyroiditis. The right types of exercise provide numerous benefits from better weight control to improved energy.

To exercise successfully with Hashimotos:

• Start slow and low intensity when new to working out
• Focus on joint-friendly cardio options like walking, swimming, cycling
• Include strength training to build muscle and bone density
• Aim for 30-60 minutes of activity most days
• Take 1-2 rest days to allow for recovery
• Listen to your body and don't overdo it
• Stay hydrated and eat a nutrient-rich diet

Adjust your fitness routine based on how you feel day-to-day. With a thoughtful approach, exercise and activity can help manage Hashimotos symptoms for improved health and wellbeing.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.