Exercise for an Underactive Thyroid

Cupcakesb8
Cupcakesb8 Posts: 9
in Health and Weight Loss
Hi everybody *waves*

I have a question, I've tried searching the forums but it hasnt really answered anything.

I have an underactive thyroid, I have done since 2007, I've been on the same medication for 3 years now. I've recently gained lots of weight because I was eating way too much and most of it bad. Last month I reached my scary weight and decided to do something about it. So I've started calorie counting however now I'm wanting to do exercising. I hate exercising. I enjoy going for walks but I'm not a gym bunny and honestly don't want to waste my money on being one either.

So basically I'm wondering if there are any home exercises that really help a person suffering from an underactive thyroid. I read something ages ago that rebounding (mini trampoline) can really help as it boosts the glands but I'm not really sure, I have a mini trampoline and occasionally use it but I live with my parents so its hard to use when they are around, which is constantly as neither work. Which also poses a problem. I need a home exercise good for thyroid sufferers but doesn't require a lot of room and is also good for someone that doesnt actually like exercise. I tried exercise dvds for 2 months but they actually did nothing for me. And please dont mention jogging, I've tried that but I dont live in a suitable area for jogging too much concrete and violent youths.

I know I'm being fussy but surely there must be something out there that is ideal for me. There are lots of exercises I just need to find the right one for me and one of you lovely lot may just have the answer :happy:

Replies

  • donnam40
    donnam40 Posts: 246 Member
    An underactive thyroid makes no difference to exercise suitability. You need to find the exercise regime that suits your needs and that you will stick with.

    I have Hashimoto's and do a range of exercise from circuit to weights to running and DVD's. My thyroid condition makes not one iota of difference to what I can or cannot do or the success of any particular form of exercise, only my commitment makes a difference.

    Circuit training might be a good idea for you. You can do a range of body weight exercises, completing say 15 reps of each exercise and repeat the circuit. So a circuit might look like squats, push ups, dips, lunges, burpees, wide leg squats, reverse lunges, off set push ups, step ups.

    You can get a range of body weight exercises off the internet.

    Donna
  • islandmonkey
    islandmonkey Posts: 546 Member
    As the PP indicated, there is no "thyroid specific" workout.

    Jumping on a trampoline to stimulate the gland is bogus.


    You'd be better off getting your thyroid properly managed. If you have hashi's and have been on the same meds for a while it's likely not the right dose - hashi's is notorious for being up and down.


    Make sure your doctor is testing your free T3 and free T4, and not just your TSH. Those levels should be in the top 1/3 of the range your lab uses, and not just "within normal range".
  • plummersmate
    plummersmate Posts: 30
    I was dignosed as Hypothyroid around 13 years ago. the best exercise for me, for losing and keeping off the weight is running and step aerobics (with hand weights). But for me exercise alone doesn't do it. The most effective way for me to lose weight is to lose the carbs, particularly sugar. This is the health plan provided by a specialist that I follow and on which I lose around 1/4 lb each day - up to 2lb per week: -

    Food:-
    Replace cooking oil with Coconut oil (raw - not processed).
    Cut out wheat, sugar & Soy products
    Moved to unsweetened coconut milk instead of cows milk.
    Carbs obtained from vegetables.
    Restrict fruit (whilst losing weight but reintroduce later)
    Protein from meat and fish. I don't weigh anything.
    Restrict goitrogenic foods such as broccoli, cauliflower and kale to every other day.
    Snack on nuts only (restrict almonds as they're goitrogenic as well, brazils, cashews and pistachio are good).
    Cut the alcohol for a while.

    Exercise
    I do either 30 mins of step aerobics with hand weights or run 4 - 6 miles each day. (Pilates occasionally). Preference is running as I like to be outdoors and it's the best weight loss exercise around.

    I also only eat when I'm hungry! My specialist advised no food until lunchtime and eat within an 8 hour window (16 hours fasting each day). Up to lunch I drink coffee whizzed in the blender with a teaspoon of coconut oil, plus water or green tea (no milk). I have a good sized salad with either fish, meat, cheese, home-made salad dressing (cider vinegar, oil oil, fresh ginger, mint, mixed herbs). Dinner is generally protein plus lots of veg. Any goitrogenic veg boiled and then rinsed in fresh (hot) water. Dessert is generally home made rice pud (coconut milk, spices and no sugar) or home made coconut milk panacotta. If I get the nibbles at any point during the day I have a handful of nuts, but this doesn't happen often as I'm not hungry on this plan.

    I take selenium and iodine supplements and use around 2tbs of coconut oil in coffee or for cooking with each day.

    It may not suit everyone - we're all physiologically different, but it works a treat for me and my thyroid. :happy: :happy:
  • aprilmenzies1
    aprilmenzies1 Posts: 20 Member
    Hi
    I have an underactive thyroid too (have been on meds for 8 years). The only difference it will make to your workouts are to do with the symptoms you have... having said that if it is under control and you have said your on meds it makes no difference its just another excuse not to do it (sorry to be so blunt).
    You will feel so much better just finding something that you enjoy. Personally I do the Jillian Michaels 30 day shred DVD its only 20 mins a day but it packs punch and I love seeing the differences it quickly makes.
    As for living with your parents, ask them if you could set aside 30 mins a day to use what space you have to try and improve your life.
    You can do it you just have to want to
    hugs
    April:wink:
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    I was dignosed as Hypothyroid around 13 years ago. the best exercise for me, for losing and keeping off the weight is running and step aerobics (with hand weights). But for me exercise alone doesn't do it. The most effective way for me to lose weight is to lose the carbs, particularly sugar. This is the health plan provided by a specialist that I follow and on which I lose around 1/4 lb each day - up to 2lb per week: -

    Food:-
    Replace cooking oil with Coconut oil (raw - not processed).
    Cut out wheat, sugar & Soy products
    Moved to unsweetened coconut milk instead of cows milk.
    Carbs obtained from vegetables.
    Restrict fruit (whilst losing weight but reintroduce later)
    Protein from meat and fish. I don't weigh anything.
    Restrict goitrogenic foods such as broccoli, cauliflower and kale to every other day.
    Snack on nuts only (restrict almonds as they're goitrogenic as well, brazils, cashews and pistachio are good).
    Cut the alcohol for a while.

    Exercise
    I do either 30 mins of step aerobics with hand weights or run 4 - 6 miles each day. (Pilates occasionally). Preference is running as I like to be outdoors and it's the best weight loss exercise around.

    I also only eat when I'm hungry! My specialist advised no food until lunchtime and eat within an 8 hour window (16 hours fasting each day). Up to lunch I drink coffee whizzed in the blender with a teaspoon of coconut oil, plus water or green tea (no milk). I have a good sized salad with either fish, meat, cheese, home-made salad dressing (cider vinegar, oil oil, fresh ginger, mint, mixed herbs). Dinner is generally protein plus lots of veg. Any goitrogenic veg boiled and then rinsed in fresh (hot) water. Dessert is generally home made rice pud (coconut milk, spices and no sugar) or home made coconut milk panacotta. If I get the nibbles at any point during the day I have a handful of nuts, but this doesn't happen often as I'm not hungry on this plan.

    I take selenium and iodine supplements and use around 2tbs of coconut oil in coffee or for cooking with each day.

    It may not suit everyone - we're all physiologically different, but it works a treat for me and my thyroid. :happy: :happy:

    That is interesting that your nutritionist suggested interim fasting. I guess that is an easy way to manage calories since most people with hypothyroidism burn less calories.


    OP, I would suggest you find a combination of exercise that includes cardio and weight training. Cardio to burn extra calories so you can eat more and weight training to preserve your muscle mass. I would also suggest low carb mostly because it increases protein and fats which both are great for satiety. This will all you to be full even on a low calorie diet, which you will probably have to follow. Also, the additional protein will help aid in muscle rebuilding and helping to maintain your metabolic functions.
  • TashTag
    TashTag Posts: 109
    Ive also got hypothyroidism, Just recently actually. I guess as much excersize as possible really... Ive also cut out the complex carbs and get most of my carbs from fruit and veg. Otherwise I haven't changed much, just trying to eat less and move more. :) Good luck xxx
  • Heather051979
    Heather051979 Posts: 6 Member
    Hi everyone. I also have hashi's. I find walking is the best for me right now. Does everyone else find the weight loss very slow and sometimes just stalls?
  • alyssamaryw
    alyssamaryw Posts: 84
    Hi, like the other posters have said there is no specific workout for people with thyroid issues. I would also add that every person is different, so you need to find something that works for you time-wise and intensity-wise. I can only share my experience with you and hope it helps. I know you said that "exercise DVDs didn't do anything for you" but for me they have been a godsend, and I have hypothyroid. I do a 45-minute Zumba DVD for 4 days a week minimum and I have lost 18 lbs in 50 days, which is a ridiculous amount of weight to lose so quickly for me. However, my thyroid medication is also fully managed, and I also started lifting weights two weeks ago for 20 minutes 3 days a week, which I believe also helped. Good luck on your lifestyle change/weight loss journey!
  • editorgrrl
    editorgrrl Posts: 7,060 Member
    MFP has two thyroid groups:
    http://www.myfitnesspal.com/forums/show/770-hypothyroidism-and-hyperthyroidism
    http://www.myfitnesspal.com/forums/show/51427-butterfly-chasers

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