Hypothyroidism is a condition characterized by low thyroid hormone levels. The thyroid is a butterfly-shaped gland at the base of the front of the neck that produces two hormones essential for proper body function. The hormones triiodothyronine and thyroxine regulate the energy supply of almost every organ in the body. They also play a crucial role in the regulation of the heart and digestive system function.
Typically, the effects of an underactive thyroid gland may not be immediately noticeable. With time, a person with an underactive thyroid will start to experience health problems like joint pain, weight gain, fatigue, heart disease, and infertility.
Hypothyroidism can affect people of all ages but commonly affects people over 60 years old. Also, women are more likely than men to have an underactive thyroid. Nearly 5 out of 100 Americans ages 12 years and older have hypothyroidism.
Deficient levels of thyroid hormones are known as myxedema, and it is a life-threatening condition that can cause heart failure, anemia, hypothermia, confusion, and coma.
Hypothyroidism is treated using synthetic thyroid hormone replacement therapy. For most people with an underactive thyroid, lifelong medication use may be required to live a healthy life.
Devising a workout routine is a helpful way of managing an underactive thyroid. Hypothyroidism is associated with weight gain and fatigue that make an individual unwilling to engage in physical activities. Exercise can relieve hypothyroidism symptoms and improve muscle mass and overall health.
Causes of Hypothyroidism
Low thyroid hormone level causes may be primary or secondary. A primary reason is directly responsible for low levels of the circulating thyroid hormones. Secondary causes do not directly impact the thyroid gland but may cause a regulatory gland like the pituitary gland to fail in its thyroid regulating function.
The most common primary cause of hypothyroidism is an autoimmune disease known as Hashimoto’s disease, a hereditary disease that causes the immune system to attack and destroy the thyroid. Other primary causes of hypothyroidism include inflammation of the thyroid gland, iodine deficiency, hyperthyroidism treatment, viral infections and postpartum thyroiditis.
Hypothyroidism is primarily diagnosed by a stimulating thyroid hormone (TSH) test. Additionally, a doctor may feel an enlarged thyroid during a physical evaluation. Other diagnostic signs may include dry skin, slow reflexes, and reduced heart rate. The most common symptoms of hypothyroidism include:
- Fatigue
- Depression
- Puffy, sensitive face
- Hypothermia
- Impaired memory
- Hoarseness
- Menstrual irregularities
- Fertility issues
- Dry, thinning hair
- Constipation
- Muscle weakness, stiffness, aches, and tenderness
- Joint pain
Exercise for Hypothyroidism Management: How Does It Work?
According to StuffThatWorks, a crowdsourcing platform that uses AI-generated data to determine effectiveness levels of treatments, exercise was found to be an often tried treatment approach among members of the community. It was ranked second in terms of effectiveness among dozens of treatment options for hypothyroidism listed by users.
It is widely accepted in the medical world that low thyroid hormone levels reduce body metabolism and cause weight gain. Thus, exercise, in addition to thyroid replacement therapy, can help people who have an underactive thyroid.
The platform found How Exercise Helps Hypothyroidism Symptoms
It Improves Cardiac Fitness
Low thyroid levels increase the risk of arrhythmias, cardiac failure, and other cardiovascular ailments. Exercise strengthens the cardiovascular system and improves an individual’s overall mood. It may also help relieve other symptoms like depression and fatigue.
Exercise Protects the Joints
Some people with hypothyroidism may have to deal with joint pain. For such people, low-impact exercises – walking, swimming, biking – that do not stress the joints could significantly help with their symptoms.
Exercise Builds Muscles
Strength training exercises may also help with the weight gain issue associated with hypothyroidism. Low thyroid hormone levels reduce the body’s metabolism, and muscle-building activities can help offset this.
Staying Physically Fit
A thyroid disorder should not prevent a person from adopting a healthy lifestyle, even if it were challenging to engage in competitive or high-intensity exercises. Athletes with hypothyroidism will have to adapt their training routines to help their bodies deal with the strain from their movements. They may need to work with their doctor or other professionals to help them devise suitable workout routines.
Guidelines for Exercising Under Hypothyroidism
Consult an Expert
As a standard recommendation, Individuals with hypothyroidism should speak with an expert before commencing any exercise routine. The patient must be taking thyroid medication in the proper amounts.
A wrong dose may lead to heart rate complications from exercising. Generally, a doctor will advise the patient to stick to a targeted heart rate based on their age.
Start Slowly and Increase Appropriately
Patients risk injury if they try to do too much at once. Therefore, it is best to start with short workout sessions at intensities that the body can comfortably withstand.
Patients should start slowly and gradually increase the workout length and intensity as they observe progress. Also, they should ensure that they listen to their bodies and engage only in tolerable activities.
Incorporate Stretching Exercises
Stretching exercises help patients maintain joint mobility, to avoid putting too much strain on their joints. Shoulder and neck workouts can also help with stiffness that may affect those joints.
Low and Non-Impact Workout Routines
Swimming, water aerobics, biking, and other low-impact activities should form the basis of the patient’s workout practices unless they engage in other competitive sports.
Exercise Variations
Patients should vary their workout routines instead of focusing on one type of exercise. Mixing up practices will help individuals maximize exercise benefits.
Consistency
The patients should remain consistent with their workout sessions. Ideally, the target should be about 150 minutes a week of moderate activity, or about 30 minutes five days a week. These schedules are in line with the Physical Activity Guidelines of the US Department of Health and Human Services.
Professional Training Assistance
Patients who are unable to devise or follow through with their exercise requirements may consider employing the services of a certified personal trainer. A trainer will devise exercises that are adapted to the patient’s specific requirements and also ensure that they follow through.
Types of Exercises to Help Hypothyroidism Patients
Workout routines for hypothyroid disorders include:
Weight Lifting
Patients must be careful about the weight types they lift. Generally, it is advisable to engage in weight lifting exercises under the guidance of an instructor.
Body Weight Resistance Exercises
Push-ups, sit-ups, legs squats, and abdominal exercises are strength-training exercises patients can engage in without leaving their homes or using special equipment and still get tremendous results.
Using Bands That Offer Resistance
When we talk about resistance bands, these are rubber-like creations designed to withstand resistance no matter how hard an individual stretches. Incorporating handles that are padded to ease the pressure, these bands can be used anywhere and anytime.
Yoga
Originating in India, yoga is an exercise that helps to balance the body, soul, and mind reducing stress while also being very beneficial to your physical health. While there are different yoga forms (Yin, Beginner, & Gentle), some yoga studios might have programs that adopt measures instrumental in treating hypothyroidism.
Tai Chi
With roots in Ancient China, Tai Chi is a martial art form. Students of Tai Chi are engaged in slow exercises. Although it is regarded as low-impact, Tai Chi aids flexibility, strength, and balance.
Conclusion
Suffering from hypothyroidism and not managing the condition can be debilitating or life-threatening. Individuals with an underactive thyroid can manage the condition by combining thyroid replacement medication with specific aerobic and strength training workout routines.
A regular exercise regimen and thyroid medication will improve energy and agility and help individuals live happier, healthier, and more prosperous.