If you have been diagnosed with hypothyroidism, you can combat some of the common side effects such as weight gain and low energy levels with exercise. By taking into consideration your condition, you'll be able to create a workout program that helps you look and feel your best without getting exhausted or burned out.
Considerations
Hypothyroidism affects your body in ways that can make exercise challenging, but with foresight and planning, you can develop a workout program that works. People with hypothyroidism commonly experience fatigue, exhaustion, muscle weakness and low blood pressure, which can impede your ability to exercise. Cardiovascular exercise usually strengthens muscles, but hypothyroidism weakens muscles -- including the diaphragm -- which can make breathing less efficient. Hypothyroidism can also cause you to feel muscle soreness and exhaustion while exercising.
Treatment
Taking medication to supplement low thyroid levels can help your thyroid levels stabilize, making exercise easier and side effects less pronounced. See your physician or a thyroid specialist to check your thyroid levels periodically, as they can change over time. This affects your ability to exercise. Follow healthy lifestyle practices by eating a nutritious diet, getting enough sleep and monitoring your caloric intake to help combat the effects of hypothyroidism.
Cardiovascular Exercise
Design a cardiovascular exercise program that you can maintain regularly without getting exhausted or overly sore. The website Thyroid Health advises exercising for 30 minutes four to five times a week. Pick an aerobic activity you enjoy that does not cause too much strain. Walking, cycling and slow jogging are easily accessible activities for beginners. Consult your doctor for input on your exercise program. The duration and intensity of your workouts should match your level of fitness and degree of hypothyroidism.
Strength Training
Strength training helps boost metabolism and strengthen muscles, which can counteract hypothyroidism's slowing of your metabolism and weakening of your muscles. For strength workouts, you can lift free weights with barbells or dumbbells, use weight machines or use your own body weight with exercises such as push-ups, squats and pull-ups. The American College of Sports Medicine advises strength training twice a week with eight to 12 repetitions of each exercise for good health. Follow a program that works all of your major muscle groups.
Warning
Exercise, both aerobic and anaerobic, can help you manage hypothyroidism by boosting metabolism, strengthening muscles and giving you more energy. Consult your doctor before beginning any new exercise program. If you experience extreme fatigue, shortness of breath or continued muscle soreness from exercising, see your doctor. Light fatigue and soreness may be an indication your body needs rest, so take a break from your program.
