Best Exercises for Hypothyroidism
The importance of bringing movement back to your body with an under active thyroid gland.
Just to be real with you, I was very hesitant to write this. Primarily because every time hypothyroidism is mentioned, the follow-up topic is weight loss. Not everyone that has hypothyroidism is overweight, and not all overweight people need to lose weight to begin with. My hesitation stems from that area of discomfort when I hear about a fad diet, or from extreme exercise (yes, I've frequented both those psychological establishments before). It stems from this gut wrenching feeling that if you have hypothyroidism "there's something wrong", and that "something" is your weight. I honestly detest it.
“Not everyone that has hypothyroidism is overweight, and not all overweight people need to lose weight to begin with.”
I no longer exercise to lose weight, or aim to be thin, or set "weight goals". I exercise because it's important for my heart health, it's important for my joints, and it's important for my mental health. I exercise because it makes my body feel alive. After many years, I am very thankful for that healthy mentality.
I have always suffered from joint stiffness: I feel very stiff if I don't exercise, so my motivation started there.
Let's talk before we get into the nitty-gritty
1. Slow metabolism vs recovery.
Pay attention to your body - next time you work out, if your body feels drained, exhausted, and you feel like you need to take a nap after that particular workout - it's the wrong workout/it's too much for you. After working out, you should feel exhilirated and energized.at because your body is moving more slowly, your recovery is slower as well. Meaning: Person A (non-hypothyroid) performs 200 burpees and takes 1 day to recover. Person B (hypothyroid) performs 200 burpees and takes 2 days to recover. A person that has hypothyroidism takes significantly longer to recover from a workout. When a person doesn't know this, they continue to exercise at a pace of a non-hypothyroid person, leading their body into distress and into panic mode. Your body will not lose weight under stress and, most importantly, your body w ill not recover under stress.
Pay attention to your body - next time you work out, if your body feels drained and exhausted and you feel like you need to take a nap after that particular workout - it's the wrong workout/it's too much for you. After working out, you should feel exhilarated and energized.
2. Joints shmoints.
Joint stiffness is definitely a symptom of hypothyroidism. I suffer from it daily. I can't stress enough how much thought should go into how an exercise impacts your joints. If you feel pain or a grinding sensation, change your exercise method.
3. What works vs. what doesn't.
What works for one person might not work for you. Weight lifting and HIIT (High Intensity Interval Training) might work for one person but might not work for you. Speaking from personal experience, I spent 6 months working out at a HIIT gym, intermittent fasting, and having a calorie-deficient diet which all amounted to getting so buff that I couldn't fit into my favorite leather jacket. It didn't result in weight loss. And that is what I want to communicate: that with hypothyroidism, it is not calories in and calories out. It's calories in, exhaustion, and maybe some calories out. And it is with trial and error that you will discover the right exercises for your body. Going ham on the treadmill might not be your answer - listen to your body, and be gentle with yourself.
Summary: Listen to your body, tune in to your recovery process, and adjust your workout accordingly.
My game plan
"Rage against the machine"
TREADMILL - I have chronic shin pain, therefore I do not run. When exercising, I increase in incline rather than speed. My setting is 3.5 - 4.0MPH in speed (which is a brisk walk for me, I am 5'2" and have shorter legs), and a 7-10% incline during peak walking. I start with a 3% incline, and eventually work until 10%.
BIKE - I used to love biking until I injured my right knee biking up Fort Mason and the Golden Gate Bridge because the bike was too small (and broken). So many regrets over that incident, because I really did enjoy a good bike ride. My knee has not been the same ever since, even after acupuncture and physical therapy. Please take care of your joints. I do not use the bike machines.
ELLIPTICAL - I've read a sufficient amount of articles that show evidence that ellipticals are the least optimal machines for fat burn/calorie burn/cardio exercise.
ROWING - This is by far my favorite machine. There are different types of rowing machines, and I am talking about the one that is a full body machine - not just upper body. The rowing machine is the ONLY machine that gives you a FULL body workout. It is 60% legs, 20% arms, and 20% back. It is also gentle on your joints, which is a priority for me. I first noticed the amazing workout I got from it in 2016, before my wedding. After that, I joined Orange Theory (a fitness franchise) while living in San Francisco, and they had a rowing machine which was used for cardio and muscle toning.
This is the machine I personally own: Women’s Health Bluetooth Rower Rowing Machine with MyCloudFitness App (once you receive the product, you have an option of picking a fitness heart monitor or a fitness weight scale, and it includes a fitness app you can sync with). Here is a budget friendly option - Sunny Health & Fitness SF-RW1205 12 Adjustable Resistance Rowing Machine Rower w/Digital Monitor.
Other types of exercises that I do
Listed from easy to hard:
Breath work - I highly recommend looking into breath work as a way to destress, calm anxiety, and release serotonin. Click here for breathwork.
Yoga - While traditional yoga is an ancient Indian exercise that stemmed from spirituality, modern/westernized yoga is an exercise that is hardly stemmed in spirituality, and it is more focused on slow and precise movements. Your strengthening comes from pulsing movements and activating muscles that you didn't know were there. I started doing yoga in 2017, and it has been an incredible experience. Positions that were once difficult and cumbersome are now a showcase of the strength and poise my body has obtained. My wrists used to hurt and I couldn't get into a downward dog position at first, but now my wrists have been strengthened and downward dog is incredibly easy for me. This is also an exercise that is gentle on the joints. Click here for free yoga.
Pilates - Pilates is a form of low-impact exercise that aims to strengthen muscles while improving postural alignment and flexibility. Pilates moves tend to target the core, although the exercises work other areas of your body as well. Just a tad bit more intense than yoga. The traditional version of pilates requires a machine, but there is also a version of pilates that doesn't require a machine. Click here for free pilates.
Barre - Barre fitness is a hybrid workout class - combining ballet-inspired moves with elements of Pilates, dance, yoga and strength training. Most classes incorporate a ballet barre and use classic dance moves such as plies, alongside static stretches. Barre also focuses on high reps of small range movements. Barre engages so many muscles and is an amazing workout. Fair warning - you will be sore the next day! Click here for free barre.
If you find that you are short on time or opportunities, a 30 minute walk every day is a great place to start. I go on walks daily, and enjoy the meditative aspect of them as well.
All in all, low-impact, repetitive exercises that target your core are the best (in my opinion), and they are the ones that have worked for me personally. I hope you find the best exercise that suits your body, your lifestyle, and your journey.
