Living with hypothyroidism and Hashimoto’s thyroiditis can present many challenges, and maintaining a healthy lifestyle, including exercise, is extremely important for managing/reversing your symptoms.
However, many people make some common mistakes when it comes to choosing the right kind of exercise that they should be doing because we are so conditioned to believe you have to punish yourself in the gym to get any results.
That may work when you’re healthy but not when you have thyroid dysfunction. In fact, it can actually make your symptoms worse!
In this blog post, we’ll explore three common exercise mistakes thyroid patients make and I’ll give you some practical tips for what to do instead.
- Overtraining and Ignoring Your Limits: One of the most common mistakes I see my clients with hypothyroidism and Hashimoto’s make is pushing themselves too hard during exercise. Overtraining can lead to fatigue, make symptoms worse, and even hinder recovery. (Ever been sore for longer than you should? Or worse yet, you start getting injuries?) It’s so important to recognize and respect your body’s limitations. Exercise, like intense cardio, raises cortisol and for most of us, we already have issues with that anyway which causes even more symptoms. Its a vicious cycle but you can avoid it.
Solution: Listen to your body and tailor your exercise routine to your current energy levels. Consider low-impact activities like walking, swimming, or yoga. I know, it seems crazy to do less intense work outs but I have seen my clients get incredible gains by doing just that.
You can gradually increase your intensity based on how you feel, and take rest days when needed. In fact, rest days should be mandatory.
Remember, balance is key to being able to sustain your exercise routine. Push it too much and you could be unable to exercise at all.
Ask me how I know…😩
- Neglecting Stress Management: Chronic stress can be a huge trigger for thyroid-related issues, and intense or prolonged exercise without stress management can contribute to the problem. Many people with hypothyroidism and Hashimoto’s may engage in high-stress workouts, unknowingly making their symptoms worse and sabotaging their results.
Solution: Be sure to include stress-reducing activities into your routine, such as meditation, deep breathing exercises, or gentle stretching. Find an exercise routine that not only supports your physical health but also promotes your mental well-being by including these things.
Another great way to do that is to also do exercise that you enjoy!
Make it fun or enjoyable by choosing activities that you actually like to do. Don’t be afraid to try new things.
- Ignoring Individualized Nutrition Needs: The relationship between thyroid health and nutrition is complicated, and what works for one person may not be suitable for another. It’s not a one size fits all by any means. Some individuals with hypothyroidism or Hashimoto’s may overlook the impact of their diet on their energy levels and overall well-being, especially in conjunction with exercise but that’s a big mistake. What you eat determines how you feel.
Solution: Work with a thyroid coach to develop a personalized nutrition plan that takes into consideration your individual thyroid needs and exercise goals. Ensure you’re getting the right balance of nutrients, including sufficient iodine, selenium, zinc and vitamins/minerals crucial for thyroid function.
Hydrate and be mindful of how specific foods may affect your energy levels. Eliminate those that make you feel worse and include foods that make you feel better.
Work to lower inflammation and nourish the body and you’ll see a BIG improvement.
Exercise is an essential part of a healthy lifestyle for people with hypothyroidism and Hashimotos, but it requires a thoughtful and individualized approach. By avoiding common mistakes such as overtraining, neglecting stress management, and ignoring personalized nutrition needs, you can create an exercise routine that supports your overall well-being and helps manage your thyroid condition effectively.
Helping you go from feeling fat, frustrated and fatigued to feeling fabulous again,
Melodye 🥰
