Best Workouts for Hashimoto’s

If you have Hashimoto’s or hypothyroidism, you might wonder if you’ll ever be able to workout again! Thyroid issues like these can leave you feeling sluggish, exhausted, and you likely have sore joints and muscles. Read on to find out about the best workouts for Hashimoto’s.

When you’re feeling this tired, it can be impossible to think about working out.

I mean, wouldn’t it just be easier to lay down on the couch for a bit? I promise, moving your body is exactly what you need…you just need to pick the right movements!

When I was diagnosed with Hashimoto’s in 2014, I had recently finished a sprint triathlon. Now, before you start thinking I’m a super athlete (I’m not!) I competed in the event to see what I was capable of. The triathlon was in the Rocky Mountains, so we raced at 9500 ft in elevation. 1/2 mile swim, 12 mile bike ride, and 6 mile run. Definitely taxing on all parts of the body!

I trained for a few months leading up to the event. The majority of my training sessions were 60-90 minute cardio sessions. When I finished these sessions, I would feel so exhausted I’d have to nap for 2-3 hours. And, even with all of the working out, I was actually gaining weight (sometimes 2-3 lbs/week), even though I was burning a ton of calories.

What I later learned is that I was really hurting my body with all of the cardio. I had Hashimoto’s and hypothyroidism at the time, but I hadn’t been diagnosed yet. The cardio was increasing the release of cortisol, which in turn was contributing to lots of inflammation in my body. My adrenals were getting taxed out, my thyroid couldn’t regulate my metabolism, and the result was intense exhaustion and weight gain.

Shortly after my triathlon, I started meeting with a functional practitioner. She was ultimately the one who diagnosed me with Hashimoto’s (and I am so thankful for that diagnosis!) I was instructed to cut out exercise for awhile, and to start managing my Hashimoto’s with an elimination diet, supplements, and rest.

Now remember, I had just finished all of that training, plus the triathlon, so the thought of not exercising was a tough pill to swallow! Exercise had become a stress reliever for me, something that helped me clear my brain each day. But, I agreed to go without for awhile, so I could heal my body.

I worked hard to start managing my thyroid symptoms (through nutrition and supplementation), and finally started feeling better. A few months later I was ready to begin some light exercise, but I knew I couldn’t overdo it. I spent time researching the right exercises that would actually support my autoimmune disease, and not exacerbate it.

Low impact exercises were definitely at the top of the list. Low or no impact exercise helps to relieve stress without increasing cortisol. Walking was an ideal choice, so I did plenty of that. But, considering that I like to get up early in the morning (4:30 am, which is crazy, I know!), I needed something that I could do in my basement. 4:30 am is too dark and cold on Colorado winter mornings!

I found some online programs that I could do at home, and that were perfect no-impact choices. Two of my favorite at-home programs over the years have been PiYo and 4 Weeks For Everybody. Both of these helped me to get my heart rate up just enough, but didn’t put stress on my joints. Win-win! (Want to try a sample of these workouts for Hashimoto’s? Click here and I’ll send you some free workouts to try!)

Strength Training for Hashimoto’s

In my 20s, I found that I really enjoyed lifting weights. Life got busy, I got interested in other things, and weight lifting fell off my radar. 

I was thrilled to come back to weight lifting after my Hashimoto’s diagnosis. Weight lifting makes me feel strong and confident. Plus, it’s a great way to see non-scale victories. When you do the same exercises for a few weeks, and then increase your weights, you realize that you are getting stronger! 

Some women think that they will bulk up when they lift weights, but this is pretty unlikely. What weight lifting does accomplish is building more lean muscle, which helps to burn fat while you’re at rest. (So, if you’re struggling with thyroid weight gain, pumping some iron will definitely help shed a few pounds!)

Plus, building lean muscle is especially beneficial if you’re over 40 years old. We lose muscle as we age (thanks, hormones!). So creating more muscle will support your joints in the long run, which can reduce your risk of injury as you get older.

As with the no-impact workouts, I loved finding strength and weight lifting programs I could do at home. I slowly built up a gym with dumbbells, and purchased new weights as I got stronger. You don’t need a full gym set up to see results!

Listen To Your Body

This one took some time! During my triathlon I got used to using my smart watch to track distance, laps, and calorie burn. After my Hashimoto’s diagnosis my smart watch became slightly less important. I started tracking my heart rate, and learned how my body felt in different heart rate zones.

Everyone will be different, but early on in my diagnosis, I found that I didn’t feel well if my heart rate went above 130 bpm for any long period of time (5+ minutes). The workout would start to feel harder, and it took me longer to recover. Plus, I could tell the cortisol would ramp up, as I’d have to take a short nap after the workout. At that time, 130 bpm was too strenuous for my body.

As I healed systemic inflammation, got my thyroid hormones in check, and started nourishing my body, I could feel progress in my cardiovascular health! Today, I keep my heart rate around 150 bpm, and can tolerate short bursts into the 160s. I listen to my body and immediately back down if my joints get sore, or I start to feel lightheaded.

Working out with Hashimoto’s

It’s not a perfect science, but there are plenty of ways to workout with Hashimoto’s. If you take the time to learn how your body is comfortable, and what workouts and exercises work for you, you will definitely see results!

Need help discovering workouts that would be a good fit? Click here and tell me a bit more about yourself. I’ll send you some free sample workouts to try, so that we can build a plan that will get you moving again!