Is exercise right when you have a thyroid condition???
As a Naturopath specialising in thyroid and women’s health, I frequently work with busy mums who are managing low thyroid function. While many factors contribute to successfully managing this condition, one element stands out as particularly crucial: exercise tailored to your energy and recovery levels.
Today, we'll explore why this approach is so important for women with hypothyroidism and how it directly impacts their health and wellbeing.
The Critical Link Between Exercise and Low Thyroid Function
You might be wondering, “How does exercise relate to my thyroid health?” The connection is more significant than you might think. Here’s why this approach is crucial:
Weight Management Challenges: Low thyroid slows down metabolism, making it easier to gain weight and harder to lose it. Exercise helps increase lean muscle, which raises your metabolic rate and supports long-term weight control.
Circulation Support: Hypothyroidism often slows blood flow, leaving hands and feet cold and causing sluggish recovery. Movement improves circulation and oxygen delivery, boosting energy and tissue repair.
Mental Health & Mood Balance: Low thyroid function can contribute to brain fog, low mood, and anxiety. Exercise helps regulate stress hormones and releases endorphins, which support mental wellbeing.
Muscle Health in Midlife: As women approach perimenopause and menopause, hormonal changes already make it harder to build and maintain muscle. Add low thyroid to the mix, and this process becomes even more difficult. Targeted exercise can protect muscle mass, bone density, and strength at this critical stage of life.
Signs You Need to Focus More on the Right Kind of Exercise
For women with low thyroid function, exercise can be a double-edged sword. The right type of movement supports weight management, boosts energy, improves circulation, and helps stimulate thyroid hormones by protecting and building muscle. But if you’re pushing too hard with high-intensity workouts and nothing seems to be improving—or symptoms are even getting worse—you may actually be overdoing it.
Watch out for these signs:
Unexplained weight gain or bloating even when you’re exercising regularly
Ongoing fatigue that lingers despite rest and “working out harder”
Cold hands and feet, poor circulation, or slow recovery after activity
Feeling more symptomatic (brain fog, mood dips, joint pain) after high-intensity exercise sessions
If you notice these patterns, it’s a red flag that your thyroid and adrenals may be under stress. This is your cue to shift toward balanced, thyroid-supportive movement—think strength training, walking, yoga, or pilates—and consult with your healthcare provider for tailored guidance.
Strategies Tailored for Women with Low Thyroid Function
Now that we understand the importance of exercise for hypothyroidism, let's look at some effective strategies specifically designed for busy mums managing thyroid health:
1. Structured Implementation
Start with small, manageable steps that fit into your daily routine.
Example: Begin with 10–15 minutes of walking or yoga and gradually increase duration.
This gradual approach helps build sustainable habits without overwhelming your energy reserves.
2. Customised Approach
Adapt your exercise to your current energy and symptom levels.
On high-energy days, try light strength training; on low-energy days, focus on stretching or restorative yoga.
This ensures you’re working with your body, not against it, particularly when monthly hormonal fluctuations don’t always have us feeling our greatest, being consistent and not giving up on movement at those times is important.
3. Progress Tracking
Keep a simple journal noting energy levels, exercise, and symptoms.
Track how your body responds to different forms of movement.
This helps you identify patterns and fine-tune your exercise plan to support thyroid health.
Overcoming Common Challenges with Exercise
I understand that implementing exercise can be challenging, especially when dealing with hypothyroidism. Here are some common obstacles and how to overcome them:
Time constraints: Break activity into short bursts—like 10-minute walks morning and evening.
Inconsistent results: Focus on long-term progress and how you feel, not just the scale or daily energy fluctuations.
Physical limitations: Modify exercises and keep things fresh, choose low-impact options, and allow extra recovery time.
Integrating Exercise into Your Thyroid Management Plan
Remember, while exercise is crucial for managing low thyroid function, it’s most effective as part of a comprehensive approach. Consider integrating these strategies alongside:
Regular testing and treatment adjustments
Proper nutrition support that fill in nutrient gaps and support best blood sugar control
Incorporating stress management techniques like breathwork, mindfulness, or meditation
By focusing on exercise in conjunction with these other strategies, you can take a proactive approach to managing hypothyroidism and improving your overall well-being.
If you’re finding it challenging to incorporate exercise into your thyroid management plan, or if you have questions about how it specifically affects your condition, don’t hesitate to reach out. As a Naturopath, I’m here to help you develop a personalised approach to managing your health.
Best health always,
Natasha, Naturopath
