The Best Workout for an Underactive Thyroid

Are you feeling exhausted, even after a full night’s rest? You may have an underactive thyroid. Discover the best exercises to help energize you and reignite your passion for life with this comprehensive workout. You deserve to live your best life!

Quick facts: Best Workout For Underactive Thyroid

  • ✅ Incorporating resistance training into your exercise routine can help improve symptoms of an underactive thyroid (Hypothyroidism) – Mayo Clinic
  • ✅ A combination of aerobic exercise and strength training is the best way to help an underactive thyroid – Healthline
  • ✅ Regular exercise is beneficial for people with an underactive thyroid – WebMD
  • ✅ Low-impact forms of exercise such as walking and swimming are particularly beneficial for those with an underactive thyroid – VeryWell Health
  • ✅ A study in 2017 showed that just 30 minutes of exercise three times a week can improve thyroid hormone levels in those with hypothyroidism – EndocrineWeb
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    An underactive thyroid, also known as hypothyroidism, can make it difficult to lose weight, even when following a healthy diet and regular exercise. Trying to figure out the best workout for an underactive thyroid can be a challenge. Fortunately, there are certain types of workouts that are more beneficial for those with a low-functioning thyroid.

    The main consideration when exercising with an underactive thyroid is to find activities that increase your heart rate without exhausting you too quickly. Moderate intensity exercises like brisk walking and cycling are ideal, as they don’t require intense effort. Strength training is also important for maintaining bone mass, as well as joint and muscle strength. When performing strength exercises, it’s best to start with low weights and slowly increase the amount of weight over time. It’s also important to get adequate rest in order to prevent further fatigue and allow the body adequate time to recover between workouts.

    Causes of an Underactive Thyroid

    An underactive thyroid, also known as hypothyroidism, is a condition caused by insufficient production of thyroid hormones. This can lead to symptoms such as extreme fatigue, dry skin, depression, weight gain, and constipation. It is important to be aware of the causes of an underactive thyroid so that you can create an effective treatment plan.

    Let’s take a look at some of the potential causes:

    Hormonal Imbalance

    Hormonal imbalance is one of the most common causes of an underactive thyroid. When your thyroid is functioning normally, your pituitary gland releases a hormone called Thyroid Stimulating Hormone (TSH). This hormone signals your thyroid to produce two hormones – thyroxine and triiodothyronine. However, if there is a decrease in the production of either of these hormones or an imbalance in their levels, it can lead to an underactive thyroid also known as hypothyroidism.

    Symptoms of hypothyroidism include fatigue, hair loss, dry skin and nails, difficulty losing weight, depression and constipation. An evaluation by a doctor should be done to confirm the diagnosis and create a plan for managing the condition.

    A regular workout routine is beneficial for people with hypothyroidism as long as it does not overexert the body. Low-impact aerobic exercise such as walking, swimming or cycling can help reduce fatigue while calming activities such as yoga and tai chi can encourage relaxation.


    Stress can play an important role in the development of an underactive thyroid. Chronic stress can have a negative effect on your endocrine system, leading to an imbalance in hormones and resulting in hypothyroidism. It is vital to manage stress levels to reduce your risk of developing an underactive thyroid.

    Additionally, research suggests that people who experience chronic stress tend to develop further adverse health conditions such as obesity, diabetes and depression. These illnesses can also lead to a deficiency of the hormone thyroxine, which is produced by the thyroid gland. Adopting a healthy lifestyle with good sleep hygiene and regular exercise has been found to reduce chronic stress and protect against thyroid dysfunction.

    Poor Diet

    Poor diet is one of the main causes of an underactive thyroid. It is important to have a balanced diet, which includes eating lots of fruits, vegetables, and whole grains, as well as avoiding processed foods.

    Additionally, it is important to include sufficient amounts of iodine in your diet. Iodine helps regulate the thyroid hormone by making it more active. Along with iodine, Vitamins A and B are also important for regulating the thyroid hormone levels. Finally, getting enough omega-3 fatty acids can help support your thyroid hormones as well.

    Eating a balanced and healthy diet can help restore your underactive thyroid to normal levels and improve overall health and wellness.

    Symptoms of an Underactive Thyroid

    An underactive thyroid, also known as hypothyroidism, is a medical condition that occurs when the thyroid gland produces lower amounts of hormones than normal. Common signs and symptoms of an underactive thyroid include fatigue, weight gain, dry skin, constipation, muscle aches, depression, and joint pain.

    Let’s take a look at some of the ways you can stay active and fit if you have an underactive thyroid:


    Fatigue is one of the most common symptoms associated with an underactive thyroid, also called hypothyroidism. People with a thyroid imbalance might experience extreme fatigue and exhaustion despite getting enough hours of sleep. In some cases, fatigue can become so severe that normal daily activities seem impossible and require several days to recover from. The fatigue associated with hypothyroidism can be so debilitating that some people may even develop chronic fatigue syndrome due to their low energy levels.

    Other physical symptoms of an underactive thyroid include:

    • Constipation
    • Dry skin
    • Hair loss
    • Weight gain or difficulty losing weight
    • Muscle aches
    • Joint pain
    • Depression

    Working with a doctor to adjust medication dosages and manage any other underlying conditions is key for reducing feelings of tiredness and restoring normal energy levels.

    Weight Gain

    Weight gain is one of the most common symptoms of an underactive thyroid. It can be difficult to lose weight, no matter how strictly you follow a diet and exercise plan. An underactive thyroid can affect your metabolism, which makes it harder to burn off calories from the foods that you eat. This can lead to an increase in body fat and weight gain.

    Other signs of an underactive thyroid include:

    • Fatigue
    • Depression
    • Constipation
    • Dry skin
    • Impaired memory
    • Poor concentration

    If you have any of these symptoms along with unexplained weight gain, talk to your doctor about having your thyroid levels tested. With the right diagnosis and treatment plan from your doctor, you may be able to effectively manage your symptoms and reach a healthy weight again.

    Hair Loss

    Hair loss is one of the most common signs of an underactive thyroid, also called hypothyroidism. People with hypothyroidism may notice that their hair grows more slowly, is thinner and drier than usual, or they may experience hair loss on the scalp, eyebrows, or other parts of the body. This kind of hair loss is usually a result of hormonal imbalances caused by an underactive thyroid gland.

    Other symptoms of an underactive thyroid include:

    • Fatigue
    • Dry skin
    • Weight gain
    • Constipation
    • Depression
    • Low libido

    To help combat hair loss due to an underactive thyroid and improve overall well-being for those with this condition, doctors often recommend regular exercise combined with proper dieting and nutrition. Low impact activities such as walking or swimming are ideal for people struggling with hypothyroidism as they involve minimal physical exertion but can still provide health benefits.

    The Best Workout for an Underactive Thyroid

    For those suffering from an underactive thyroid, exercise is key in managing symptoms and regaining optimal health. Different types of exercise, including aerobic exercise, resistance training, and muscle-strengthening activities, can all benefit those with underactive thyroids.

    This article will explore the best types of workouts and methods of exercise to help those with an underactive thyroid:

    Low-Intensity Cardio

    Low-intensity cardio is one of the best types of exercise for an underactive thyroid. Low-intensity cardiovascular activities, such as walking and swimming, can help to maintain an optimal weight and use up energy without overworking the body.

    Low-intensity workouts are less strenuous than higher intensity exercises and can be done regularly without risking overexertion. This type of exercise also encourages the body to use more fat for fuel instead of relying on sugars for energy, which can help prevent overweight or obesity problems in those with an underactive thyroid.

    Low-intensity cardio also helps to:

    • Reduce stress levels
    • Help keep hormones balanced
    • Alleviate symptoms of an underactive thyroid

    Strength Training

    Strength training is one of the best forms of exercise for people with an underactive thyroid. Strength training helps build muscle mass and increase bone density, which can improve your overall health. It also helps to boost energy levels and improve mood by releasing endorphins. Strength training can also help burn calories, which may lead to weight loss, making it a great choice for those with an underactive thyroid.

    When strength training, it is important to target major muscle groups such as your chest, back, legs and arms by using free weights or resistance machines. If you are just starting out in strength training, it is best to work with a personal trainer or physical therapist who can provide guidance on the proper form and technique of each exercise.


    Yoga is an effective exercise option for those with an underactive thyroid. Yoga helps reduce stress and increase relaxation, which can help the thyroid to function better. It also increases flexibility, strength, and mobility of the body.

    Yoga poses can help improve blood circulation throughout the body to help ensure proper hormone balance, including in the thyroid gland. Additionally, yoga helps increase breathing capacity and can improve lung capacity, aiding in better removal of toxins from the body that could interfere with proper thyroid functioning. Finally, yoga teaches self-awareness and inner focus, which can be beneficial in managing symptoms of thyroid imbalance.


    In conclusion, the best workout for an underactive thyroid is one that is low impact and utilizes movements that are slow and controlled. High intensity cardio can be avoided as it may cause more harm than good in these cases. Light weight training exercises are encouraged to help improve muscular strength, overall fitness level, and energy levels. An increase in endorphin production can also help fight depression and anxiety.

    Finally, it’s important to reduce stress levels as much as possible so that the thyroid hormones have a chance to work optimally. With the right combination of a low impact exercise program and lifestyle adjustments, those with an underactive thyroid can lead healthy active lives.

    FAQs about: Best Workout For Underactive Thyroid

    Q: What is the best workout for an underactive thyroid?

    A: Low-impact activities like walking, yoga, and swimming are generally considered the best exercises for people with an underactive thyroid. These types of workouts are gentle on the body and won’t overwork the thyroid. Strength training and high-impact exercises may be too taxing for someone with an underactive thyroid, so low-impact activities are recommended.

    Q: What should I avoid when exercising with an underactive thyroid?

    A: People with an underactive thyroid should avoid high-intensity exercises like running and jump rope. These types of activities can be too taxing on the body and can lead to further fatigue and exhaustion. It’s also important to avoid overexerting yourself and to take regular breaks during your workout.

    Q: What are the benefits of exercising with an underactive thyroid?

    A: Exercising with an underactive thyroid can help to improve energy levels, as well as reduce stress and anxiety. It can also improve overall health and wellbeing, as well as help to manage weight. Exercise can also help to strengthen the immune system and improve heart health.

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