In patients with Hypothyroidism or hypothyroidism, the thyroid gland produces two hormones, trihydrotyronine (T3) and thyroxine (T4). Finds. As a result, these patients experience symptoms such as fatigue, muscle and joint stiffness, weight gain, and menstrual irregularities.
Although there is no alternative to hypothyroidism, Exercise can help control the symptoms. And it will improve your health in the long run. Exercise helps you control weight, maintain heart health, improve mood, increase energy levels, strengthen bones, regulate blood sugar and increase strength and flexibility.
If you have hypothyroidism, follow some Tips are very Important when exercising. In this article from BingMag Meg, we will discuss the things that you should pay attention to when exercising and the things that you should avoid doing. Join us.
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1. Do not start your Exercise program without consulting
your doctor. Assess or assess the risk of injury.
You should also make sure you are taking the right amount of Hypothyroidism medication. If the dose is not right, you may have heart problems. In some people, excessive thyroid medication during moderate to vigorous Exercise causes the heart rate to increase too much.
In adults, the resting heart rate is 60 to 100 beats per minute. But during exercise, the heart rate increases. To know what your "target heart rate" should be when exercising, subtract your age from 220. The number obtained indicates the "maximum heart rate" during exercise. Your heart rate should be around 50 to 70 percent during moderate activity and around 70 to 85 percent during strenuous activity.
for example, if you are 40, your maximum heart rate is 180 and Your average heart rate during physical activity is between 90 and 126 (50 to 70%). If you are new, start exercising with 50% of your maximum heart rate and gradually increase it. You can also talk to your doctor about the target heart rate that suits your condition.
Start slowly, especially if you are new to the sport or have severe symptoms.
If you want to Exercise fast, the risk of injury increases. It is best to start exercising at a low intensity and at short intervals and make sure that you do not put too much pressure on your body. Increase the duration or intensity of Exercise whenever you are sure it is right for you and that you can tolerate it well.
Even if you have been exercising, observing the symptoms of Hypothyroidism shows You have to do it slowly. Some patients have mild symptoms, such as difficulty losing weight, but some people may feel very sick. decreases. As a result, you feel more tired than usual and your ability to Exercise is severely reduced. for this reason, you may need to reduce the intensity of your workouts.
Don't Forget Stretching
Stretching helps keep your joints moving enough so that you don't put too much strain on them when exercising. Some people with Hypothyroidism experience complications such as joint pain or muscle aches and stiffness. for this reason, it is Important to maintain as much flexibility and mobility as possible. If you have had thyroid surgery and as a result have stiff neck and shoulders, doing neck and shoulder exercises can also be helpful.
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4. Try non-impact or low-back exercises.
If joint pain is a concern, aerobic Exercise without Try non-impact, such as aerobics in water, or low-impact sports, such as cycling, walking, or using the optics. If you stand on time while exercising both legs, it is called "no impact" and exercises in which one leg is on the ground while doing them are called "low contact".
5 . Do strength training
Strength training, which can include lifting weights or doing weight training (such as squats and swimming), can help you cope with some of the effects of hypothyroidism. The stronger the muscles, the healthier your joints. You will also experience less fatigue during your day-to-day activities, and your dependence on others will decrease with age. These effects are important. Because fatigue is a common symptom of hypothyroidism. Strong muscles prevent joint pain, which is one of the most common symptoms of hypothyroidism. It also helps people with the disease to lose weight more easily. Strength training is also effective in maintaining healthy bones. Having healthy bones requires that thyroid hormone levels be in the right range.
Do a variety of exercises
Combine different types of exercises to maximize their benefits. for example, you can do strength training 2-3 times a week and do aerobic Exercise 5 to 6 days a week.
Spend time on physical activity most days of the week
You can stand on one foot in Start while brushing. This movement improves blood flow and increases endorphins and helps reduce pain. If possible, do moderate activity for 150 minutes during the week. for this purpose, you can Exercise 30 days a week for 30 minutes at a time.
Some people can gradually increase the duration and intensity of exercise. Among patients with hypothyroidism, there are people who do sports such as marathons and at the same time take medication to control their disease.
8. Do not overdo it
Marathons and sports classes may be fun activities for you, but do not start there. If you put too much pressure on yourself, you may get injured and stop exercising. Do not think that you have to increase the time or intensity of your activity in each exercise. At each stage, give yourself a few days or even a week or more to make sure your body can handle what you are doing.
Are you in pain? you are tired? Do you sleep well? If you do not have pain, you feel energized and sleep well after Exercise instead of getting tired, you are probably ready to increase the time and intensity of your activity. Choose between the two, either Exercise for longer or increase your activity a bit. It is better to increase the duration first and then think about increasing the intensity of exercise.
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9 . Get help from an experienced trainer
A trainer can help you keep going and do the right exercises. If you want to hire a tutor, look for an experienced person who is trained and licensed to do so. Make sure the person you choose has the experience of adapting the exercises to the needs of the people. Some coaches work well with athletes, but they do not work well with people who may have limitations.
Listen to your body
Remember that the symptoms of Hypothyroidism vary. Therefore, your experience may be different from others. Do your best, but avoid doing things for which you have no energy or focus.
You need to find the right level of physical activity for yourself, and this level may be related to what your neighbor or friend does. Does, not be one. Do not force yourself to do anything. If your favorite activity is your favorite, you are more likely to do it for the long haul. Best Exercises for Hypothyroidism
If your thyroid is hypothyroid, you can try the following activities:
- Walking: One of the easiest exercises A sport in which all you need to do is a comfortable pair of shoes. Walking improves heart function and burns about 280 calories per hour.
- Water aerobics: If your foot or ankle is swollen, some exercises may be painful . In this situation, aerobics in water is a good choice. Water reduces pressure on the joints.
- Yoga: This activity helps strengthen muscles and allows you to focus on your breathing. The results of a study show that yoga increases lung strength in people with hypothyroidism.
- Tai Chi: This martial art relieves stress and strengthens strength, balance and mood And improves temperament.
- Strength training: Strength training helps build muscle. The more muscles in the body, the higher the metabolism and the easier the weight loss. Strong muscles also help reduce pressure on the joints.
Benefits of Exercise for Hypothyroidism
Prescribing medicine by a doctor is the only way to compensate for thyroid hormone deficiency. However, Exercise is helpful in controlling some of the problems caused by hypothyroidism. 3 hours of Exercise per week for 3 months will improve your physical and mental health and improve your quality of life. The most Important benefits of Exercise for people with Hypothyroidism are:
- Improving mood: Low thyroid can cause depression and anxiety. Exercise reduces stress and helps your body produce more endorphins. As a result, your mood will improve and your feelings of sadness and anxiety will disappear.
- Weight loss: Decreased body metabolism is a common problem in patients with hypothyroidism. Decreased metabolism leads to weight gain and weight loss makes it difficult. Exercise helps improve metabolism and weight loss by increasing calorie burning and muscle building.
- Increasing body energy: Low-intensity aerobic Exercise is effective in relieving fatigue and lethargy. In one study, people who cycled for 20 minutes three times a week were more energetic and less tired.
Be, Exercise is probably the last thing on your mind. But experts say that physical activity helps people with the disease feel better. If your disease is well controlled, you can Exercise like everyone else. But if you have just started your Exercise program or your symptoms have not yet been controlled, it is best to start light activities after consulting your doctor.
If your illness is not well controlled, you may be exercising now. Make worse. for example, running can damage your already sore joints. So start exercising slowly, rest whenever needed, and stop exercising if you are in pain. The sport you choose should not put too much pressure on your body. Because Hypothyroidism causes pain and swelling in muscles and joints.
Consult your doctor before taking any protein supplements or powders. Because some of the ingredients in them may interfere with your medications and alter their effectiveness.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. for more information, read the Digitica Magazine Disclaimer .
Sources: everydayhealth, webmd, heart
Tags: do's, don'ts, important, exercise, hypothyroidism