Thyroid Health: 7 Exercises to Help Manage Thyroid Disorders

Kokila Chokkanathan
Thyroid disorders, including hypothyroidism and hyperthyroidism, can affect metabolism, energy levels, mood, and overall health. While medication and medical supervision are essential, experts say that regular exercise can play a supportive role in managing thyroid conditions naturally.

Here are seven exercises that may help improve thyroid health and overall well-being.

Why Exercise Matters for Thyroid Health

Regular physical activity can:

  • Boost metabolism
  • Improve energy levels
  • Reduce weight gain associated with hypothyroidism
  • Manage stress, which impacts thyroid hormones
  • Improve mood and mental clarity
Always consult your doctor before starting a new exercise routine, especially if you have a diagnosed thyroid disorder.

1. Walking

Walking is one of the simplest and safest exercises.

Benefits:

  • Improves cardiovascular health
  • Helps manage weight
  • Enhances mood and reduces fatigue
A brisk 30-minute walk, 5 days a week, can make a noticeable difference.

2. Yoga

Certain yoga poses are believed to stimulate the thyroid gland.

Helpful poses include:

  • Sarvangasana (Shoulder Stand)
  • Bhujangasana (Cobra Pose)
  • Matsyasana (Fish Pose)
Yoga also helps reduce stress, which can positively influence hormone balance.

3. Strength Training

Building muscle can improve metabolism, especially in hypothyroidism.

Benefits:

  • Increases calorie burn
  • Enhances muscle strength
  • Supports bone health
Start with light weights or bodyweight exercises like squats and push-ups.

4. Pilates

Pilates focuses on core strength, flexibility, and posture.

Benefits:

  • Improves muscle tone
  • Reduces stress
  • Supports joint health
It is particularly beneficial for those experiencing fatigue and muscle weakness.

5. Swimming

Swimming is a low-impact workout that is gentle on the joints.

Benefits:

  • Improves stamina
  • Boosts cardiovascular health
  • Reduces stress
It’s ideal for individuals who experience joint pain or weight-related discomfort.

6. High-Intensity Interval Training (HIIT)

For those with stable thyroid levels and doctor approval, HIIT can help:

  • Improve metabolism
  • Burn fat effectively
  • Increase energy levels
However, it should be done cautiously, especially if fatigue is severe.

7. Breathing Exercises and Meditation

Stress can significantly affect thyroid function.

Practices like:

  • Deep breathing
  • Pranayama
  • Mindfulness meditation
can help regulate stress hormones and improve overall hormonal balance.

Important Tips Before You Start

  • Start slowly and increase intensity gradually.
  • Stay hydrated.
  • Listen to your body—avoid overexertion.
  • Maintain regular medical check-ups and medication as prescribed.
Exercise should complement—not replace—medical treatment.

Conclusion

Managing thyroid disorders requires a holistic approach that includes medication, proper diet, stress management, and regular exercise. Incorporating these seven exercises into your routine can help improve energy levels, maintain a healthy weight, and support overall thyroid function.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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