Exercise regime for hashimotos

[poppppy]

Hi has anyone found a successful exercise regime .I try to get fitter at times then I slump back again .

Any one tell me things that worked for them .things to avoid etc.

Thank you poppy

[Mary-intussuception]

Avoid anything strenuous.

Do you like swimming? I started back doing just 2 lengths and a few gentle exercises in the water. Did 4 lengths yesterday, at slow pace though. I try to go once a week at least but usually twice (Wed & Fri). 3 mornings a week would be ideal.

Do you have a nice park nearby where you could go for a short walk?

X🐥

[poppppy in reply to Mary-intussuception]

Mary .Thank you. Yes I like swimming .but got put off by the hair damage and the changing after is annoying .

But yes I should ignore those petty things .

I agree with the non strenuous and built up slow . I have been taking little walks . Also Set out a half mile walk that has lampposts all along it .and I am going to build up slowly from running between every 7 th lamppost to every 6 th to eventually all of them .Only moving on if I find the step easy .

I like a goal

Good luck with your swimming .I am happy for you that you are managing 4 lengths . Best wishes on your health also

Poppy

[SlasJ]

I started with aqua fit low impact and great fun i never had a slum i went 3/4 times a week. After about 2year a increased this to cyclecise but then hit a slump and havent been for quite a few month but much higher intensity so i butnt out with it.

[poppppy in reply to SlasJ]

Slasj

Sorry to hear you burnt out on the cyclcise. Will u go back to aqua fit do u think .it's so disheartening to be getting somewhere and then we plummet .

You definitely have the determination if you did all that .

It's hard to find the level that is good for our health not detrimental isn't it .

I wish u the very best in finding yours .never give up

Poppy

[Aurealis]

Only getting it well treated then using treadmill to wobble off all the accumulated fat. Sorry no quick fixes, I found it a long journey but could always swim even when unstable and unwell as long as I did it regularly

[poppppy in reply to Aurealis]

Aurealis

Thank you for reply .my blood levels are a little over range .may be making me tired .but tried lower and still tired .I am going to build up very slowly walking to running a very short distance .

Than you for your reply and I wish u the very best in your health

Poppy

[Nelly2]

Hi Poppy

Some borough councils do a graded excercise program in their local gyms, I live in Reading and I go to the Health and Well being gym at The Loddon valley leisure centre. It's £33 for 10 sessions and it for people with long term health conditions.

I go twice a week and it helps, I also do Hydrotherapy once a week which is even better. I set this up a the RBH through our local Fibromyalgia support group.

Hope this helps and give you something to work on.

Neil

[poppppy in reply to Nelly2]

Neil .respect that you set up hydrotherapy . The graded exercise program I am going to explore .Thank you for replying to me and your advice .all the best to you .

Poppy

[BethattheBeach]

I have a friend with Hashimotos and she attends Pilates classes twice weekly.

[Deeseona in reply to BethattheBeach]

That's the most I can do too! Helps my back and neck problems also.

[poppppy in reply to BethattheBeach]

Beth

Thank you for replying and I will add Pilates to my list too .

I keep meaning to try it .

Thank you poppy

[BethattheBeach in reply to poppppy]

You are most welcome. I think it would be important to make sure the Pilates teacher was a good one. It can be very vigorous and you don't want to hurt yourself. Just do half the number of repeats until you are stronger. Good luck. It really helps me, too.

[Hillwoman]

You might find this link useful.

drmyhill.co.uk/wiki/Exercis...

[Welchy1]

It really depends on your goal... If you don't have one then it's likely you will hit a slump and give up... My goal is to get in the best physical shape I can and burn fat given my condition, so I workout three times a week. I use a PT who is aware of my Hashimotos and we created a meal plan to fit (quite high fat and lots of protein with an equal amount of carbs) avoiding alcohol and processed foods (I haven't drunk alcohol for 3 years). I am on a bulk at the moment (eating surplus calories to my bodies requirements) to gain muscle and I train all the compound movements each session with only heavy weights (squat, deadlift, bench press and over headpress 5 sets of 5 reps 3x per week). It's important to listen to your body, have a good diet/ training programme and work with your Endo or by yourself to get your medication right..and then push within your limits getting plenty of rest between sessions. I'm still working on getting my medication optimal (I'm on T4/T3 combo of 100mcg and 40mcg)...Fat loss and optimal body composition are my goals..however I must put in place S.M.A.R.T objectives to help me reach those goals (meds, diet, vitamins, weights programme and rest). To date I have seen my strength and shape improve significantly although I do still suffer some symptoms and am working to get my levels (hormone and vitamins) optimal. But, on the whole I feel v good most of the time and enjoy my training immensely. I certainly won't let Hashimotos beat me...

[poppppy in reply to Welchy1]

Welchy I am in awe of you . You are very determined .I have set a goal and drawn my self a chart after reading your reply .I am walking half a mile daily at least .and then on days I feel able I am running every 7th lamp post to the next one .and then only when this feels easy I will run every 6 th etc .my goal is to run the whole half mile easily by February the 14 th .

Good luck with your health plan . I am very happy for you that you feel good most of the time .Sounds like you work hard for it . I hope you get that to 100% of the time

Poppy

[Welchy1 in reply to poppppy]

Thanks Poppy! Goal setting, mindset and stretching yourself within your limits are definitely important elements to any succesful training programme. Good luck Poppy, I hope you enjoy the process and feel good for it too!

[Hypopotamus]

I think that your question is not so much 'what exercise to do' as how do we cope when we get ill, and have to stop and start any regime that we are on.

I've been chronically ill all my life, and one of the most frustrating aspects has been psyching myself up to do regular exercise, getting a bit fitter, and then getting too ill to continue, and then having to start the whole process over again from scratch.

The only advice that I can give you is something that I have learned very recently. For the last 20 years, I have relied on cycling as my main method of exercise. I have started with short rides, and then built up distance , sometimes to 20-30 kilometres. When I went further I paced myself, but still came home totally fatigued, and often feeling rather ill.

This year, I made a resolution to do a short cycle ride (just 10 km) first thing in the morning after breakfast. I rode as fast as I could for the whole 10 km, but was nowhere near as tired as riding for longer at a slower pace, And I lost a lot more weight, and felt better, than when doing the longer rides.

So my advice is less exercise but more intense, whether that is walking, running, cycling or swimming. Also, be sensible, don't force yourself when you can feel that your body is not up to it.

[poppppy in reply to Hypopotamus]

Hypo. Thank you for good advice and your concern .

I will try more intense rather than longer time .

Sorry to hear you have been chronically ill all your life.you sound a very strong person .

I am Wishing u better health ahead .

Poppy

[Lynneypin]

I play fun tennis and cardio tennis with mostly my own age group 3 or 4 times a week. I absolutely love it!

[poppppy in reply to Lynneypin]

Lynnie Thank you for this.i have never heard of either . I will add to list I am making and explore if it is played round here .Sounds good .Glad u have an exercise you love and friends to play it with .

Good for you

Thank you for taking time out to reply

Poppy

[Lynneypin in reply to poppppy]

Good health Poppy x

[Clairewalker751]

I think the rule of thumb is getting optimally medicated including vits if your slumping after exercise I'd guess your using up precious T3 that your not replacing maybe your a poor converter. I can seem to do walking no problem walk for a minimum of 30 mins a day at a fast past but if I try running which I used to do a lot of I crash but I will be thinking if running again soon as I've introduced NDT and hopefully getting my Vit levels right?

[helen_m]

I'd agree with comments above, getting optimally medicated is key. I couldn't do much until I was on a levothyroxine/T3 combo. My main form of exercise is hilllwalking which I do one day a week and short bursts of walking every day. I also do high intensity interval training as I've read this is the best form of exercise for us. There are many forms of this on YouTube (have a look for a seven minute HIIT video). I have weights at home and also have a rebounder. I do exercise when I can, and don't feel bad when I can't.

[dang]

Hey poppppy, this is quite a general question and a hard one to answer. Everyone is different so I figured I’d throw in my 2 cents here and maybe with everyone else’s comments you’ll find some consensus.

I tried exercising before being diagnosed (I knew something was wrong with me but I tried getting in shape before seeing the doc). Long story short it was impossible, I wasn’t able to run more than 10 feet before being out of breath and worn down. I was only 29 at the time and not overweight (just a little heavier than I should be).

Fast forward to post-diagnosis and starting Levo, I started being able to exercise more, my doctors started encouraging it (but only in small amounts). So I decided to stop driving, and I started skateboarding and taking public transit as transportation. I also changed my diet. Slowly but surely it became easier for me to exercise.

Eventually I was prescribed t3 along with my Levo, I’ve been on the same dose for over a year now and it’s working for me (my ft3 and ft4 are at the top 1/4 of the range). This has helped tremendously. Don’t get me wrong I still don’t “exercise” I just walk everywhere and skateboard almost every day to get around, and I’m in the best shape of my life now (including my teens). I can run up 6 flights of stairs without being out of breath, and I’m physically leaner than I’ve ever been.

However I put this mainly down to the medication and my diet which has changed more drastically than anything else in my therapy.

So my recommendation is first to make sure you’re on the right dosage, and that your ft3 is sitting in a good spot. Then start slowly and don’t pass your comfort zone, don’t wipe yourself out. But surely you should start to find an amount of exercise you can do within your limits and keep that up as it helps, and over time you should be able to increase that amount and even get to a point where you can be in the gym a few times a week if you wish.

Another note, your are what you eat, and certain foods really help with proper exercise (I’m talking veggies, good calories), if your diet is anything like mine used to be (snacks, junk food, pre-made ready meals, ordering in, pizza, etc.) this alone makes exercise very hard as the body is sluggish and so is the metabolism.

[CMiu]

Strength training/stretching/yoga/Pilates are the easiest to not overtrain and feel exhausted. Plus they are excellent for anti-aging and general fitness. Cardio - take it slow and gradually build your cardio pulmonary fitness.. our hearts are prone to beating too slow or too fast.

Diet is very important. Most my meals are based on nutrition, antioxidant and anti inflammatory foods. Keep toxins out.

Good luck!!

[Ruby1]

Listen to your body and don’t overdo it, would be my advice.

I always tend to overdo things, so for me, I have to increase my activity more slowly than I’d like to. It can make me really tired, but as fitness improves, I just feel so much better mentally and it keeps my weight down.

With this in mind, I recently started a training regime for a 10km run target, starting as a beginner. It really was a gentle start, walking, then walking and running etc. This was going really well until I slipped on marshy land and have hurt my hip 🙄

In the past I’ve been a regular cyclist and swimmer (with Hashi), but I seem to have slipped out of the habit of those.

[grannydoug]

Walking does it for me. Outdoor and indoor. Also using my fitbit to keep me motivated and (pardon the pun) on my toes. I don't care for strict exercise 'regimes' as I inwardly rebel! But by setting manageable targets eg aiming to walk a certain number of steps per day, moving every hour etc and trying for different intensities really helps. I borrow a dog regularly which means I have to go out in all weathers (which is really great once you get used to it!). And when I don't feel like going out I top-up the minutes and intensity by using indoor walking dvds/YouTube etc. (Leslie Sansone/Davina McColl- lots out there). That way I can do it at any time and it's so convenient! I can get as sweaty or not as I like and no one sees me. Good luck whatever you try.

[cath_hypo]

I don't have a thyroid - it was ablated with RAI. I have Graves and Hashis. I didn't feel well on levo or T3, and take NDT. As a keen cyclist, I was adamant that I would get fit and get out there again. The medical profession is not geared up to help with that: you will need to be very proactive and spend time experimenting.

When cycling, I need a lot more NDT. Normally I take 3.5 or 4 grains per day, but a strenuous ride will take an extra 1 per hour (that's going-up-mountains-hilly). The problem is, that I suspect I use the T3 quickly, but the T4 kicks in later on and if I'm not careful I can end up hyper later on. So I need to either keep on exercising, or I stop/reduce the dose later. I tried synthetic T3 as an extra top-up for exercise, but it doesn't do the job for me.

I don't know why I need more - maybe I use it all up, maybe I simply need a lot more in my bloodstream to "push" into the cells, maybe a bit of both. No-one seems to know. But I need it.

I'm guessing you're on T4(?) So you are probably very different to me physically, as that doesn't work for me, so this may not be the same for you. My guess would be that you are depleting the hormones to a level where you can't cope any more (hence the crash). The answer is probably to get more medication, but that's easier said than done. And when you can get more, then you will need to exercise very regularly (every day) to burn off the extra hormone so you don't go hyper. Again a guess, but until you get the extra going in, you will find that there is a certain amount you can cope with on a regular basis, and that just won't increase. If you are dosed for a sedentary lifestyle, then that is what you will get.

In terms of what-to-do-now, I'd get thyroid levels as high as possible in range. If you have a sympathetic gp that would be good, they may be prepared to try things out with you (is T3 possible?) And be prepared to experiment. Get some beta blockers in if you are really scared of being a bit hyper, just in case. Keep a diary and note when/how much medication you take, and what exercise you do. If it's a depletion thing, it could take several days of it running out, so you'll need to look for patterns over time.

Good luck,

C

[Lily288]

Popppppy

Here's an idea... I have a little pomchi dog mix and I need to walk her every day morning and evening and any other time you choose...A+ exercise...😊

[Hidden]

I love body combat (Les mills) 3/4 times I week, no problems at all 💪. Yoga at weekend. Billy blanks tae Bo is great to for beginners 👊

[poppppy in reply to Hidden]

Thank you for your reply .I will look at Billy blanks are bo.never heard of it .sounds interesting

Poppy

[TSH110]

I was dire when overtly hypothyroid and later on levothyroxine When walking a few yards could destroy me for days. I switched to NDT. And immediately started feeling a lot better. I was very active before I became very unwell and now I do pretty well. I find daily cycling is very helpful. I work as a gardener and I am at it all day long and cycle commute every day I also pedal up to my allotment on the weekend. It soon clocks up the miles and I cycle over 50 every week from just a few every journey. I know it is not for everyone and this time of year is not best (how I wish I could hibernate!), but it is gentle on the joints and a very efficient way of getting around, in fact the bicycle is the most efficient machine ever invented. My dad swore by walking everywhere. I do a lot of that as well with my doggies. It is a big commitment as they need at least 2 walks a day but the other half looks after them in the week.

I guess you need something that fits in well with your lifestyle and current fitness levels and that can easily become part of your daily routine. I love swimming and aqua jogging but they are a lot of hassle - getting to a pool all those wet clothes and hair hats goggles plus the horrible chlorine to contend with. That said it is probably the best excercise of all.

I understand exercise raises the metabolic rate for some hours afterwards plus it keeps things moving and oiled.

Good luck in finding a regimen that suits.😉

[poppppy in reply to TSH110]

Thank you TSH

Your dad sounds very wise .as do you .walking with the doggies sounds nice .I love dogs but hubby allergic. To set in my ways now to get a hypo allergenic breed .

I agree about the swimming .lot of hassle. I had a love cycling phase way before ill.then a love swimming phase . Guess I just want a new love .

I have found something from all your answers to do . I have drawn up a bar chart where I am aiming for a half mile run . Starting with walking the route .then I run from the 6th lamppost to the 7th and do that every 6th lamppost till home .then I change the count till I am doing all of them .timeline is by February 14th next year .on a bad day all i have to do is walk it .i am enjoying it .and thats what i wanted .and also to run like a child .not fast but no feet dragging jogging either .i want it to feel easy ànd care free .

Wish me luck.as i do you .all the very best for your health and thank you for being so kind to write

Poppy

[TSH110 in reply to poppppy]

poppppy That sounds like a good plan - if you google walk/run that is a great way to build up your running without overdoing it - basically if you are out of breath you are going too fast and need to run at a pace that feels good not exhausting, the walking part keeps you moving but allows you to rapidly recover and cover a libger distance running than trying to do it all in one bit. Quite a lot of serious athletes use it to train for endurance. May be your lamppost idea is an even simpler solution I guess it is time vs distance then. Avoids needing a time keeper 😊 too.

re the hypoallergenic dog I have two Italian greyhounds which have close coats that do not shed so they fit the bill, however they are a bit specialist being highly strung very demanding of affection they do not like being alone - can be akin to limpets and if not well bred, quite fragile but mine are really solid one (the smaller one) can do 35mph at full tilt - very athletic. They are delightful dogs very endearing and well behaved and mine are both very pretty. I have whippets and greyhounds as well but they all shed - the whippets less so but not enough to be classified as hypoallergenic. I know of a fantastic breeder (Italians and whippets) if you do fancy an iggy. I have one of her whippets (a superb little lady) and a half sister to one of her italians just by coincidence she did have a litter Of Italians recently and I so wanted one but we are at full capacity 😢🐾😊. There are other - probably easier -hypoallergenic dogs of course to pick from.

Hope the running goes well 🍀☘️🍀

[poppppy in reply to TSH110]

Thank you for that .your dogs sound gorgeous . I am fine at mo though .don't think I could give them the time they need any way .my sister has the dog we did get that my partner tested ok for but then started reacting .so I get to see him whenever I want .he has the life of Riley. Sleeps in their bed . Likes running water so barks at the bath tub for a supply .very funny and cute .a shiz Tzu.

We found out that it's not the fur .it's the actual skin of a dog and their urine traces people react too .

So labraddoodles apparently and two other breeds. One of which sheds a lot .

Lifestyle changed since then .so not conducive with dog owning .

Thank you for the heads up on the running .wasn't sure whether it was bad idea .but like u say I am not pushing it or picking a long distance. I know that at present on a good day I could scrape the half mile jogging and running .but I am not gonna do that to suffer the next day .I am gonna build slowly to avoid pay back the next day .which I presume is like a damage or setback in health improvement each time you do that

Poppy

[TSH110 in reply to poppppy]

poppppy oh I never knew it could be their skin and pee to cause allergies. You do right to hang fire getting another one they are a big commitment. We looked after a Lhasa apso for a relative that was too poorly to cope with her we think she might have been a puppy farm dog because she sold at 8 years (can’t register litters anymore after this age with kennel club) and was sweet natured but not at all affectionate very aloof and distant which is not usual for the breed but she loved her walks and grub. Grooming was a mare compared to a sighthound her fur grew very fast and was really thick and tanglesome especially in the armpits it was like fleece - shaven and shorn was the only way to go - no Dougal dog curtain of hair sleek combed look was achievable. She reached an impressive 21 years of age and had a complete mastectomy because of cancer at about 16. Ours all come in the bed - it is a tight squeeze but very cosy 😂🤣😂 they are spoilt rotten. Hasn’t turned them into brats tho! They are all sweethearts.

I found I was wiped out with the hypo initially and walking 50 yards took me over a hour! I was shocked later when I did those walks and realised it was a very short way not the marathon it had seemed. I built up slowly and rested up if necessary - you have to be kind to yourself with this disorder not think you are being lazy because you used to be able to do it without thinking. It takes a while for the body to regain its composure after all it is a terrible shock to have all your hormones go haywire and not have enough at the right times they control so many body clocks and interactions at a cellular level how anyone could think it was not a serious matter I just don’t know - no imagination or real grasp of the workings of the body and its complexities I suppose.

I am not as fit as I was before I became seriously unwell but I am older of course and I can’t complain I am still a lot fitter than most people of my age and I keep very active so I hope you have good success with the running. Yes the old man loved walking everywhere and weighted the same when he died (87 I think) as he did when he was 18! In fact he only once put on half a stone when he gave up smoking. He went on a diet weighing everything he ate and soon lost it again. He must have had a very stable metabolism. The hypo is from my mothers side.

[Hidden]

Ideally if you are well treated you will naturally move more and not need regimes. Other than that I would suggest gentle walks in the countryside. Dont try too hard and be gentle.

[poppppy in reply to Hidden]

Thank you Mandy. I know what u mean about if better medicated you move more . Although my meds are same dose for few years yet my energy changes quite a lot .

I like your advice to be gentle. Thank you for your concern and good health to you

Poppy

[Tiredmum75]

Hi I myself experience low blood sugar symptoms if I over do it just take your time and do what you can do is all you can do

[poppppy in reply to Tiredmum75]

Hi tiredmum . Can I ask what symptoms u get .and do u actually have low blood sugar at the time .I get like a brain fog when over tired and feel a little bit like i am drunk .but never thought about checking my blood sugar .or Describing it as that .

You could have given me a break through here .either as a way to see to be it to non sufferers or to prove it .if your blood sugar does go low .does a dose of sugar get rid of it at that moment etc

Thank you

Poppy

[Tiredmum75 in reply to poppppy]

Hi I have nausea confusion dizziness and just really yuck I usually have breakfast first before exercising but it doesn’t always work I usually stop exercising have something like honey and then 15 minutes later something more substantial and it fixes it

[poppppy in reply to Tiredmum75]

Thank you .can i ask Is your blood sugar low at the time .or have you never tested it

Poppy

[Tiredmum75 in reply to poppppy]

I was 2.0 on the glucose meter

[Hidden in reply to Tiredmum75]

Thats really low! I get hypo type symtoms but my blood sugar is always ok. Apparently if blood sugar drops suddenly even if not significantly it can feel like low blood sugar. I finds it helps a lot to avoid refined sugar and cafffine.

[Tiredmum75 in reply to Hidden]

I can’t do caffeine it effects my mood really bad

[Hidden in reply to Tiredmum75]

I also think it is a little know apetite stimulant. We are sensitive souls.

[poppppy in reply to Tiredmum75]

Hi tm. Yes that's low isn't it as mj says . Could u preempt it by eating a slow releasing sugar food prior .like banana or milk .sorry if u already do that and I am patronising you .I have a tendency for pointing out the obvious 😁

Thank you again

Poppy

[Tiredmum75 in reply to poppppy]

Thankyou poppy and your only trying to help and I appreciate that

[Danielj1]

Have you tried magnesium supplements ?

[poppppy in reply to Danielj1]

Thank you Daniel I will look into that .

Poppy

[TSH110 in reply to Danielj1]

Danielj1 does magnesium regulate blood sugar? I take it now and again because I get bouts of horrible cramp in my feet and legs have done for decades - it is a lot better since taking thyroxine but not completely gone. I find the magnesium (soligor mag. malate) fixes it quite quickly half an hour maybe but my body is not keen to take it every day as I feel a bit odd with it like my perception is being altered is the only way I can describe it. Perhaps that is a good thing!

[Danielj1]

For me it seems to do something much more helpful than that.

When you exercise it allows more energy to be generated for the same level of effort - this means less stress exercising

So being specific, s treadmill effort at a certain speed was 151 bpm And now is around 140 bpm - the former was way too high vs my speed but until chancing on magnesium I would not have known I could do anything about it.

I just wish I had known more

About mag in my serious running my days !