Thyroid exercise plan: how to get started

Bhavika Shah
Bhavika ShahJune 9, 2022

Do you know how to make a thyroid exercise plan? Patients with hypothyroidism are often struggling with weight gain. When it comes to shedding those extra kilos, diet and exercise are the first things that come to mind. However, with the thyroid affecting metabolism and body functioning, special care has to be taken while formulating a thyroid exercise plan.

The importance of exercise is not just a theory. It has been documented in several research studies that regular physical activity for 1 hour per day can vastly improve thyroid health. It improves the release of thyroid hormones from the gland and results in a drop in TSH levels Thyroid Exercise

Now that you know how exercise helps in thyroid disease, the next step is picking an exercise. Be it walking, strength training, yoga, or cardio, the choice is yours. But how to make that choice? Well, there are certain formats of exercise that are specifically beneficial in boosting thyroid health.

Let’s explore in detail how exercise affects the thyroid and what type of exercise you should choose. If you are someone who has never managed to exercise consistently, there is a surprise for you at the end.

How does exercise help with hypothyroidism?

Overcoming lethargy

One of the major symptoms of hypothyroidism is feelings of tiredness and fatigue because of a low basal metabolic rate. Most patients get tired even doing routine daily chores.

So you might wonder how pushing these already tired muscles by exercising can make you feel better. The key is to do low-impact exercises and start out slowly. Understand your body and your energy levels and modify your workouts accordingly.

Better mood – H3

Low mood and depression are well-known symptoms of hypothyroidism. Exercise can overcome these and leave you feeling brighter and happier. Exercise releases endorphins in the body that elevate the mood naturally. Join Thyroid Community/

Increased muscle mass

Hypothyroidism can result in loss of muscle mass that causes reduced strength. Weight training exercises can counter this effect. They help build muscles and lose fat. Muscles also burn more calories at rest and speed up weight loss. However, these should be done under the guidance of a trainer to prevent injuries.

Reduced joint pain

Low impact exercises can ease the pressure off joints. Simply walking or doing yoga can also help with this.

Hormonal regulation

Especially in women with multiple hormonal problems, exercise can be a game-changer. It can help improve overall health status.

Doesn’t exercise sound tempting now? Before you put on your running shoes, here are a few precautions to keep in mind. Here is how you can exercise safely with thyroid disease:

  1. The first step before starting an exercise routine is ensuring that your thyroid hormone levels are in check. Make sure that you are taking the correct dose of medication.

Always consult a doctor before starting any physical activity when you have thyroid disease. Our team of doctors can assess your condition in-depth and ensure that you are taking the appropriate dose of thyroid medication.

  1. If you are new to exercise, start out slow. Don’t push yourself too hard. Gradually increase the duration and intensity of your workouts. Especially if you are trying a different format of workout it is important to ensure the correct form.

  2. It is very important to listen to your body. Hypothyroidism can leave you feeling exhausted and reduce your stamina. It depends on the severity of your condition too. Never force yourself to the point where you feel pain.

  3. Always stretch after you exercise, be it walking or weight training. With thyroid disease, you are more likely to experience sore muscles or joint pain. So take a little extra care to set aside a few minutes to stretch.

  4. Mix up your activities to include a healthy blend of cardio, strength training, and yoga. This will ensure that you don’t stress your body and that you have fun.

Which is the best exercise for thyroid disease?

Well, there is no one best or ideal exercise. There are options that you can mix and match all of which have different benefits. Here are the different types of exercises that are helpful in treating thyroid disease.

Low impact exercises

Walking and jogging are two options that are beginner-friendly. Make sure to buy a pair of walking shoes to ensure good joint support. Start with 20 to 30 minutes a day. Your thyroid exercise plan can include any activity that you enjoy such as playing a sport or swimming.

For an extra advantage, walking barefoot is especially beneficial in thyroid disease. This is known as earthing or grounding. Bringing your body in direct contact with the earth has numerous benefits in hormone regulation. It also boosts the release of thyroid hormones and stimulates the thyroid gland.

Strength training

This can include bodyweight exercises or the use of dumbbells and other weights. They should be performed with care under the guidance of a trainer.

Strength training builds healthy bones and joints. It also promotes muscle growth to speed up weight loss.


Yoga includes breathing practices, asanas, and a series of movements such as the Surya namaskar. These can help relieve stress, improve flexibility, and aid in weight loss. There are also specific postures that can stimulate the thyroid gland.

Many of these poses contain inversions. This means that the heart is lifted to a level above the head to stimulate blood flow to the thyroid. These need to be done with extreme caution to prevent injuries.

Why is exercise so difficult?

I am sure you thought this before, “I will eat whatever you want me to, follow any diet. Just don’t ask me to exercise!”

Why is the idea of exercise scary? It is mostly because of the image of exercise in our minds. Workouts are usually equated with hours spent doing high-intensity activities of lifting heavy weights at the gym. Yoga is pictured as complex postures that can only be done by those who are thin and flexible.

That is where the excuses begin to come in. But here is what you have to remember - the main task is showing up every day. In case you are having trouble staying consistent, here are some problems you may be facing and their solutions-

I have no time to exercise.Getting in a workout can take as little as 30 minutes a day. You will only have time the day you make time.
I don’t have the stamina to exercise.Stamina is built slowly over time. Even taking a walk is exercise. Staying active is the important part.
I am too tired to exercise.Exercise is not the problem, it is the solution! Research shows regular exercise can help you overcome feelings of tiredness with thyroid problems.
I don’t know how to do yoga.We’ve got you covered. At Jeevam Health we conduct online yoga sessions so our experts can guide you correctly.
I can’t understand how to get started.Here is when having a thyroid exercise plan formulated for you can help. All you have to do is follow the activities as instructed.

The bottom line

Along with taking medication, diet and exercise are both an important part of your thyroid. When you have hypothyroidism, it is important to make sure that you don’t push yourself too hard. Pick exercises that you enjoy. Do them consistently to see the best results.

Your relief can be one click away! Reach out to us today.

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