What is the best weight loss exercise for people with thyroid?
Fitness expert Anushka Singh says many women with hypothyroidism find it difficult to lose weight because thyroid hormones affect metabolism and energy regulation. Below are some exercises.
1. Walking
Start walking briskly for at least 30 minutes a day. You can incorporate speed-up intervals to increase intensity.
2. Swimming
If you’re in a city where you can’t experience winter, you can take a 30-45 minute swim session. Experts suggest adding variety by combining strokes such as freestyle, breaststroke, and backstroke.
3. Strength training
Exercises like squats, lunges, and bicep curls are good options. Aim for 2-3 sets of 12-15 repetitions with a moderate weight.
4. Yoga
Practice yoga poses such as downward dog, warrior sequence, and sun salutation, and focus on controlled movement and conscious breathing as you perform these asanas.
5. Cycling
Cycling for 30 to 45 minutes at a moderate pace can help. You can take advantage of the exercise bikes or enjoy outdoor cycling.
4. High Intensity Interval Training (HIIT)
Perform short bouts of intense exercise, such as jumping jacks or burpees, followed by short breaks. Start with 15 to 20 minutes and gradually increase the intensity, says Singh.
Tips to lose weight with hypothyroidism
1. Optimize dosing
Make sure you are taking your thyroid medication as prescribed by your doctor and have regular checkups to adjust your dosage if necessary.
2. Balanced nutrition
Eat well and focus on a balanced diet rich in whole foods like lean protein, fruits, vegetables, and whole grains. Every day you need to find a balance between the calories you consume and the calories you burn. You can ask a nutritionist for personalized advice.
3. Monitor your iodine intake
Be careful with your iodine intake, as too much or insufficient amounts of iodine can affect thyroid function. Please seek the help of your health care professional for individualized recommendations.
4. Regular exercise
Exercise contributes to a healthy metabolism and supports your body’s ability to use energy efficiently and maintain a healthy weight. But working out doesn’t just mean cardio. It should also include strength training, which increases muscle strength and endurance and improves overall physical function. Also, increase the intensity gradually depending on your fitness level.
Exercise stimulates the release of endorphins, so don’t skip it. This promotes a positive mood. Regular physical activity can also help improve energy levels and fight fatigue, which is a common symptom of thyroid disease. So weight loss isn’t the only benefit you can get from working out. However, you also need to be careful with your medications and diet.
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