Lesson 6: Eating Right and Losing Weight With Hypothyroidism
Exercise
Exercise is an important part of a healthy lifestyle for all of us. The benefits of exercise are well documented. Exercise can be of vital importance to those of us with hypothyroidism not just for its assistance in weight loss and maintenance but also for the affect that it has on metabolism and mood.
The thyroid plays a major role in regulating the body’s metabolism. When a person is hypothyroid, he or she doesn’t make enough thyroid hormone to properly stimulate the metabolism; therefore, it is acting sluggish. This can lead to weight gain and difficulties in losing weight, among other things; but, we already know this, right?
Of course, this should be self-explanatory, but prior to embarking on any exercise program, you should consult with your physician and get the green light before proceeding.
Your body requires a minimum number of calories (units which measure energy) per day to perform vital functions like breathing, and circulating blood. This is called the Basal Metabolic Rate, or BMR. Exercise burns calories automatically. People with low metabolic function, such as those who are hypothyroid, need extra calorie burning opportunities or they can gain weight even without overeating. Their BMRs are lower.
Exercise kick starts the metabolism and helps your body burn more calories not only while you are doing the activity but also for up to 12 hours afterwards. The higher the intensity of your exercise in conjunction with larger muscle groups will help determine just how long this benefit will last.
Not only does exercise help you burn more calories, but it increases muscle. The more muscle you have, the more calories you burn automatically. Exercise can also help to control hunger because it slows digestion, which keeps you feeling sated longer and can help prevent blood sugar spikes by normalizing blood glucose.
Exercise also increases mood-elevating hormones, such as endorphins, in the body. It has been proven to have a positive impact in alleviating symptoms of depression and fatigue, which are common side effects of hypothyroidism.
So, how much exercise do you have to do to see the benefits? Well, some experts recommend that you exercise for at least 30 minutes a session, 4 – 5 times per week; others say 40 minutes per session, but only 3 times a week. As long as you are exercising regularly, it is really up to you. Of course, that depends on the type of exercise you do – aerobic or strength training.
Most experts recommend a combination of the two. Strength, or weight training increases muscle mass and, thus, improves the body’s BMR even while at rest. Strength training also helps protect the joints, ligaments and tendons so that we can perform better on the aerobic front as well.
Strength training is not an everyday activity. It should only be done about three times a week, with a rest period of at least 24-hours in between sessions. That gives the body a chance to recover and rest so that it can repair itself and work on building the muscles you are so desperately seeking.
Now, aerobic activity can be done 4-6 times per week for at least 20 – 30 minutes. Aerobic activities strengthen your heart and lungs so that your cardiovascular system is in peak condition. These activities include walking, swimming, jogging, running, dancing, and more. It’s wise to start out slow and build up to a higher intensity and length of time to avoid injury.
Of course, not everyone enjoys exercise. I know I don’t. However, you can keep it interesting so that you’ll stick with it. Some ways to do this include:
- Join a gym and/or hire a personal trainer. Gym staff and trainers understand how exercises should be done and are wonderful resources for you to have as part of your health care management team.
If you have the money to spend on a membership and a trainer, you may find the motivation and inspiration you need to keep yourself exercising for a lifetime. Of course, the fact that you are spending money on fitness may be motivation enough to get you to use the facilities. (Some benefits plans offer reimbursement or discounts on gym memberships. You may want to check with your employer’s benefits department or the insurance carrier directly.)
- Enlist a workout buddy. Working out alone isn’t always fun. If you get yourself a workout buddy, you’re less likely to make excuses to skip exercising. You wouldn’t want to let your buddy down, would you? Besides a workout buddy can provide support and encouragement when you need it most.
- Switch it up. Try a new activity once in a while. Roller-blading might make a nice aerobic change. How about moving your schedule around? Do strength training on Monday, Wednesday and Friday one week in stead of Sunday, Tuesday and Thursday.
There’s lots of ways you can keep your exercise routine fresh and exciting. You just need a little bit of imagination, an open-mind and commitment. Of course, once you start seeing results that can boost your self-esteem and keep you revved up too!
