With the increase in the incidence of thyroid disease globally, people are always searching for conservative methods to control their symptoms. Although medicines can keep your hormones in control, physical exercise has shown immense benefits in maintaining thyroid function.
According to research, regular mid-intensity exercise in hypothyroid or euthyroid patients has an optimum result for long-term thyroid health.
Since hypothyroidism causes weakness, muscle aches, low metabolism, and overall weight gain, exercise is the perfect remedy for all.
But how does working out correlate to improvement in thyroid function? What is the best workout for controlling your TSH levels? Are there other ways to improve your thyroid health too?
Keep reading to find the answers to all your questions in the following article.
Since hypothyroidism causes weakness, muscle aches, low metabolism, and overall weight gain, exercise is the perfect remedy for all.
But how does working out correlate to improvement in thyroid function? What is the best workout for controlling your TSH levels? Are there other ways to improve your thyroid health too?
Keep reading to find the answers to all your questions in the following article.
How Exercise Impacts Our Thyroid Health?
Aerobic exercise is responsible for a significant change in hormone levels in hypothyroid patients. Since these people have a higher tendency to gain weight with low metabolism, exercise can even cancel out many of the symptoms of this disease.
In one research, hormone levels in two groups of exercising and non-exercising hypothyroid patients were compared after 16 weeks. Scientists found that patients who worked out regularly had a massive change in their hormone levels.
Compared to the non-exercising group, people who worked out showed decreased TSH levels, while also increasing their T3 and T4 levels.
However, keep in mind that exercise is not a substitute for medicines in the first place. It is only an adjunct to medications to maintain thyroid health after reaching euthyroid levels.
Overall, aerobic exercises are excellent at countering many hypothyroid symptoms. It improves energy expenditure, increases lung functions, reduces fat mass, boosts fatty acid metabolism, and even increases brain functions.
In one research, hormone levels in two groups of exercising and non-exercising hypothyroid patients were compared after 16 weeks. Scientists found that patients who worked out regularly had a massive change in their hormone levels.
Compared to the non-exercising group, people who worked out showed decreased TSH levels, while also increasing their T3 and T4 levels.
However, keep in mind that exercise is not a substitute for medicines in the first place. It is only an adjunct to medications to maintain thyroid health after reaching euthyroid levels.
Overall, aerobic exercises are excellent at countering many hypothyroid symptoms. It improves energy expenditure, increases lung functions, reduces fat mass, boosts fatty acid metabolism, and even increases brain functions.
Which Intensity of Exercise is Suitable for Optimum Thyroid Health?
It is vital to learn that your thyroid functions are widely affected by your exercise’s intensity, type, and duration. While high-intensity exercises may sound better when we talk about optimum results, it is not always the case.
A research compared hormone levels in three groups of people performing low-intensity, mid-intensity, and high-intensity exercises to prove this point. The intensity is based on each patient’s maximum heart rate, that is, 45%, 70%, and 90%, respectively.
On average, the results concluded that people doing regular mid-intensity workouts had the most favorable hormone levels.
Besides this, it is also essential to factor in your physical activity level before developing any thyroid disease.
A research compared hormone levels in three groups of people performing low-intensity, mid-intensity, and high-intensity exercises to prove this point. The intensity is based on each patient’s maximum heart rate, that is, 45%, 70%, and 90%, respectively.
On average, the results concluded that people doing regular mid-intensity workouts had the most favorable hormone levels.
Besides this, it is also essential to factor in your physical activity level before developing any thyroid disease.
A newbie to exercises is better off starting with low-impact exercises to get used to the muscle strain. Meanwhile, a professional athlete has better tolerance and only needs consistency with his high-impact workouts.
Intermittent Workouts for Thyroid Disease
Intermittent exercises are brief and intense workouts carried out for a short time, followed by a rest period. They can be either high-intensity or low-intensity, depending on person to person.
Since exercises help to increase energy expenditure and boost metabolic rate for hours after your workout, it is not hard to see how intermittent exercises can have many benefits.
As mentioned previously, thyroid diseases lead to extreme fatigue, low energy, and muscle pain. In contrast, intermittent exercises can improve the blood and oxygen flow to your thyroid gland while also delivering a boost to your metabolism. What’s more, the resting period between intense exercises helps to remove the lactic acid from your aching muscles more efficiently.
Since exercises help to increase energy expenditure and boost metabolic rate for hours after your workout, it is not hard to see how intermittent exercises can have many benefits.
As mentioned previously, thyroid diseases lead to extreme fatigue, low energy, and muscle pain. In contrast, intermittent exercises can improve the blood and oxygen flow to your thyroid gland while also delivering a boost to your metabolism. What’s more, the resting period between intense exercises helps to remove the lactic acid from your aching muscles more efficiently.
Here, I would like to include my own experience in combating hypothyroidism with intermittent exercises.
I started my exercise journey 15 years ago with a high-intensity workout on the treadmill three times a week. My routine included running for 30 seconds at top speed and resting for 90 seconds for a total of 20 minutes.
However, I did not get optimal levels of hormones with high-intensity intermittent workouts. Instead, I found much better results with medium-intensity intermittent exercises.
I changed my routine to walking fast at medium intensity for one minute and following it up with three minutes of rest, for almost 30 minutes 4-5 times a week. As a result, my hormone levels, weight, and energy levels showed a massive improvement.
Notably, I want to compare my experience with a friend who indulged in high-intensity continuous exercise three times a week. Although it brought results initially, she suffered from a hip injury that kept her off workouts for a long time.
Meanwhile, I found the treadmill to be a safer, effective, and efficient way to work out intermittently 4-5 times a week for the past 15 years.
However, I did not get optimal levels of hormones with high-intensity intermittent workouts. Instead, I found much better results with medium-intensity intermittent exercises.
I changed my routine to walking fast at medium intensity for one minute and following it up with three minutes of rest, for almost 30 minutes 4-5 times a week. As a result, my hormone levels, weight, and energy levels showed a massive improvement.
Notably, I want to compare my experience with a friend who indulged in high-intensity continuous exercise three times a week. Although it brought results initially, she suffered from a hip injury that kept her off workouts for a long time.
Meanwhile, I found the treadmill to be a safer, effective, and efficient way to work out intermittently 4-5 times a week for the past 15 years.
Can Exercising Maintain Our Muscle Mass?
One significant side effect of hypothyroidism includes muscle weakness and wasting, combined with obesity. Hence, this is why doctors and scientists emphasize daily workouts to keep your weight down and reduce many of your symptoms.
Since hypothyroidism can, unfortunately, break down muscles, it is vital to incorporate strength training into your daily workout routines. After you have achieved almost normal hormone levels with medications, weight training can help build your muscles.
In my experience, I combined lifting dumbbells with my workout routine 2.5 years ago and found a significant increase in my body muscle mass over this period.
Since hypothyroidism can, unfortunately, break down muscles, it is vital to incorporate strength training into your daily workout routines. After you have achieved almost normal hormone levels with medications, weight training can help build your muscles.
In my experience, I combined lifting dumbbells with my workout routine 2.5 years ago and found a significant increase in my body muscle mass over this period.
Benefits of Infrared Saunas and Red Light Therapy on Thyroid Health
Although it is not common knowledge, infrared saunas and red light therapy can help to improve symptoms in hypothyroid and Hashimoto patients.
According to a study, infrared radiation boosts arterial blood flow, immune response, and endocrine functions. Moreover, it helps to reduce blood pressure, pain, and fatigue too.
When it comes to thyroid dysfunction, both methods have shown similar results. Placebo-controlled research showed how light therapy reduced thyroid antibodies in hypothyroid patients effectively.
Not only red light therapy and sauna improve thyroid blood flow, but they also remove toxins like Lead and Cadmium.
Keeping up with these findings, I included red light therapy in my routine to reduce dark spots and minimize my wrinkles at the same time. Surprisingly, I have noticed an improvement in my thyroid health owing to a combination of exercise and light therapy.
According to a study, infrared radiation boosts arterial blood flow, immune response, and endocrine functions. Moreover, it helps to reduce blood pressure, pain, and fatigue too.
When it comes to thyroid dysfunction, both methods have shown similar results. Placebo-controlled research showed how light therapy reduced thyroid antibodies in hypothyroid patients effectively.
Not only red light therapy and sauna improve thyroid blood flow, but they also remove toxins like Lead and Cadmium.
Keeping up with these findings, I included red light therapy in my routine to reduce dark spots and minimize my wrinkles at the same time. Surprisingly, I have noticed an improvement in my thyroid health owing to a combination of exercise and light therapy.
Last Thoughts
Although it is pretty challenging to exercise with muscle fatigue and weakness from your thyroid disease, they have a beneficial long-term result. Thus, it is essential to start slow and build yourself by increasing exercise time day by day.
Exercise benefits people with thyroid problems in these important ways: it lowers your TSH levels, increases your free T4, free T3, reduces inflammation in the body, increases muscle mass, and speeds up metabolism.
What’s more important is to stay consistent, active, and proactive. As discussed in my article, mid-intensity intermittent workouts are the best way to effectively keep yourself on track and improve your thyroid health.
Exercise benefits people with thyroid problems in these important ways: it lowers your TSH levels, increases your free T4, free T3, reduces inflammation in the body, increases muscle mass, and speeds up metabolism.
What’s more important is to stay consistent, active, and proactive. As discussed in my article, mid-intensity intermittent workouts are the best way to effectively keep yourself on track and improve your thyroid health.
