Exercising with hypothyroidism: How it can help your underactive thyroid?

Bhavika Shah
Bhavika ShahAugust 26, 2022

Have you been taking daily medications to cure hypothyroidism, but it's not working? If the answer is yes, you need to take a second look at your thyroid treatment protocol. Depending solely on medicines to cure hypothyroidism is not a good idea.

These medications don't cure the root cause of thyroid diseases. They are a temporary fix for the symptoms.

Various other factors contribute to the healing of hypothyroidism. The food you eat, your lifestyle, and regular exercise act as a catalyst in permanent recovery. Exercising with hypothyroidism

In this blog, we will cover some exercises for hypothyroidism. When incorporated, these are beneficial to thyroid health.

Benefits of exercising in hypothyroidism

Whether you exercise for weight loss or better thyroid function, consistency is important. Here are some benefits of hypothyroidism exercises:

  • Maintains a healthy weight

The most common symptom of hypothyroidism is unusual weight gain. The entire metabolism gets affected when your thyroid produces inadequate hormones. This slows down the process of burning calories. As a result, your weight increases even if you are eating lesser than usual.

Coming back to your ideal weight is necessary for good health. Exercising can help you shed those extra pounds and maintain a balanced weight. In particular, exercise boosts your metabolism and allows you to reduce extra weight.

  • Prevents cardiovascular diseases

A recent study indicates that thyroid diseases affect the entire cardiovascular system. To avoid this and prevent heart disease, it's better to start moving as soon as possible.

Aerobic exercises like running, cycling, brisk walking, and swimming regulate blood circulation. This helps the heart function properly.

Aerobic exercises can prevent heart diseases when practiced regularly. Along with medications, take exercising seriously and make it a part of your daily life. Join Thyroid Community/

  • It can reduce anxiety and depression

It's because hypothyroidism might induce mood swings and anxiety in certain people. Just the thought of a workout can be tiirng,

One of the best ways to get rid of anxiety and mood swings is by exercising. Exercise reduces stress hormones and releases endorphins that naturally elevate mood. Physical activity takes care of both your mental and physical health.

  • Other benefits of regular physical activity with hypothyroidism are:

    • It improves your muscle health

    • It promotes better sleep

    • It uplifts your mood

    • It strengthens your bones

    • It increases energy levels

    • It reduces joint pain

What to include in a hypothyroidism exercise plan to lose weight


If you have not been exercising lately, then brisk walking can help you to start again from scratch. It is one of the most accessible yet most impactful exercises that doesn't rely on any equipment.

All you need is a comfortable place where you can walk daily. Start with 30 minutes, increase it to 45 minutes, and then take it to 1 hour. You can do this both in the morning and evening.

Note: Follow the same timing every day to yield the maximum benefits.


Cycling is a beginner-friendly workout that benefits both your physical and mental health.

Cycling 45 minutes every day for hypothyroidism can improve hormone levels. It regulates blood circulation, strengthens the legs, and helps you feel relaxed.


People with hypothyroidism generally experience joint pain as an associated symptom. Exercises that don’t hurt the joints are a better choice for daily practice.

Swimming is one such exercise that even people with joint pain can perform. It cools down and works on the entire body.


If you have already exercised for a while and want to increase the intensity, then jogging is a great choice. Jogging is nothing but running steadily at a slow pace. It is a medium-level aerobic exercise.

Jogging when paired with a balanced diet can help you to burn those extra calories. It is one of the best exercises for hypothyroidism to lose weight.

Strength training exercises:

Strength training does not always have to mean lifting heavy weights. Start out slow with bodyweight exercises like squats or pushups. Always try beginner-friendly versions of new exercises.

Gradually you can proceed to use equipment such as:

  • Dumbbells
  • Resistance bands
  • Kettlebells
  • Barbells

Always perform exercises under the guidance of a trainer. Improper form can be very risky and cause injuries.

Yoga poses for thyroid disorders:

Yoga improves flexibility and reduces stress in an individual’s body. Certain yoga poses help regulate thyroid function. A study shows that regular yoga practice ensures normal thyroid function in people.

Yoga poses for people suffering from thyroid problems are :

  • Cat - Cow pose

  • Camel pose

  • Cobra pose

  • Plow pose

  • Fish pose

  • Shoulder stand

  • Inverted lake pose

The above yoga asanas increase thyroid health and promote general wellness.

Disclaimer: Always consult a trained yoga teacher before attempting any yoga asanas. Never push yourself to a point of pain or extreme discomfort.

Checklist before you begin with the hypothyroidism exercise plan

  • The first thing to do is to talk to your doctor. Discuss if it is the right time to start. Your doctor can also inform you about certain exercises that you may need to avoid.
  • Begin to exercise at your own pace. Listen to your body and take things one step at a time. Initial vigorous exercises can make you feel tired.
  • Consider this as a lifestyle change and make it a habit to move in any form every day. This could mean a stroll after dinner or some breathing exercises to help you relax.
  • Try to shake things up. For instance, 3 days of aerobic exercise, 2 days of yoga, and 2 days of strength training would be ideal.
  • If you are unwell, take a break and restart once you are healthy enough. Don't force yourself beyond a limit.

Hypothyroidism diet plan

Diet plays a major role in the treatment of any chronic disease. Each individual is different and so are their bodies. Choosing a hypothyroidism weight loss diet plan depends on the underlying root cause.

A hypothyroidism diet chart differs from person to person. It is better to reach out to thyroid specialists to understand the root cause of your disease. Jeevam health thyroid doctors customize diet plans according to each person’s body. This depends upon the root cause, history, and lifestyle.

Certain foods slow down the metabolism and must be completely avoided.

Foods that might trigger your hypothyroidism are:

  • Dairy products
  • Soy
  • Gluten
  • Processed foods
  • Canned drinks

Foods that are helpful include fresh fruits, cruciferous vegetables, nuts, and fish.

Is it possible to cure hypothyroidism with exercise and diet alone?

Some people rely only on medications to cure thyroid diseases. Your doctor may have even told you all you have to do is take medicines forever. Here's why this may not be the best option.

Majority of hypothyroidism cases are due to Hashimoto's thyroiditis. This is an autoimmune condition. The crux of treatment is controlling inflammation. Diet and exercise help with exactly that.

As said earlier, knowing the root cause is the first step. After this, your doctor may suggest some lifestyle changes.

Successful treatment of hypothyroidism requires a judicious combination of medication and these changes. This means sustained efforts on your part as well.

At the start, daily exercise can sound very overwhelming. Pick an activity you love and start challenging yourself once you're used to it.

Final words:

For hypothyroidism, a holistic approach is best. Combining medications with a healthy diet and exercise can give you the life you want.

Taking out a few minutes a day for physical activity can be incredibly helpful. For best results, mix and match with different forms of exercise. Cardio, strength training, and yoga are all helpful.

Join Jeevam health today to cure your thyroid disorders with diet and exercise.

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