Heat regulation and exercise

[Lionmess]

I began doing Yoga a year ago and it has made me feel healthy and strong so I gave the next class up, Functional Conditioning a go and really enjoyed it butI over heated quickly and had to stop 20 minutes in. I would dearly love to continue to help regain strength and mobility and stave off osteoporosis in future.

I'm female 61 on 100mg Levo, diagnosed Hashimotos 8 years ago. Without exercise I feel like I've aged 2 or 3 times faster than my non Hashi friends.

Does anyone have any temperature regulation management advice please

[asiatic]

Yoga is all about listening to your body and yours told you to stop 20 mins. in. I would return to the form you were enjoying and was making you feel healthy and strong. At nearly 80 I do Yin Yoga, a gentle form I can still enjoy that keeps me strong and flexible. More isn't always better.

[Lionmess in reply to asiatic]

I don't intend to stop Yoga, just add a step up

[mrskiki in reply to asiatic]

I love to do a yin session too as it gives me time to get into the stretches and deepen them. Think it’s done the most for my flexibility and aches out of anything I’ve tried.

[Buddy195 Administrator]

As asiatic I’d say listen to your body. It may be better to do shorter exercise progress, but more regularly. I like to do Pilates with the window open - fresh air certainly helps regulate my temperature. In strenuous exercise classes, I’ve taken a ‘frozen’ face cloth (ie a damp facecloth that I’ve placed in a bag in the freezer overnight)… really helps me in peri menopause!

[Lionmess in reply to Buddy195]

That's clever, worth a try thanks. I've done Pilates, no problem. I will continue with Yoga but would love to gradually increase the challenge, Yoga alone has been too easy for a while.

[Tina_Maria]

I have been doing yoga on and off over years, but have stepped it up recently and doing it more regularly now.

If you think the conditioning is a bit too much, go gently and listen to how you feel. Since I have been hypothyroid, I cannot do very strenuous aerobic exercises, as I just don't tolerate it. Yes to the overheating and also heart rate gets a bit funny. Strenuous exercise requires a lot of T3, which your body can only get from your medication, so it cannot ramp it up or produce more, hence you may be naturally limited to what type of exercise you can do.

There are great yoga classes online, different lengths and strengths to suit your level. Try the intermediate level and see if that would challenge you more. There are also classes that are aimed at all levels, so you have the option to do either the easier posture, or try a more challenging one, so you can build yourself up over time.

You can still increase your stamina and strength without over-doing it. It might take a bit of time, but be kind to yourself and if it does not feel right, it probably isn't.

[sparkly in reply to Tina_Maria]

You're absolutely right about strenuous exercise and and T3. I found this out recently on an 8 week health and fitness challenge. I cannot do cardio, not even when I was young. On the challenge, I had to increase my T3 dose twice due to the cardio exercise. I still cannot run and have to really concentrate on my breathing when lifting.

[Lionmess]

Thank you both, that's helpful. I didn't want to give up at the first hurdle

[Lionmess]

Thank you all for your exercise advice. It was really heat tolerance management I'm most interested in. I'm attending classes with friends, if I can't find coping strategies, I will miss out on the social and encouragement aspects. Tips and techniques to prolong energy levels will be helpful when doing housework and caring for elderly parents. Sadly my 92 yr old Mom has significantly more energy than me but not the presence of mind.

[Regenallotment Ambassador]

my advice would be to try that class that is a step up again but to allow yourself to take it steady, hold the positions/poses/asanas for less time than everyone else, find a prop/alternative to take some of the strain (using a belt/blocks/chair), maybe sit out a few more strenuous parts, see if you can get past 20minutes over a series of weeks. I’ve practiced Iyengar yoga for years and also attend an intermediate class when I can but my holds are way shorter than many others (older than me), I take the props I need to support correct form, I rest when I tremble or get too warm, the teacher should know your limitations, hypo/fibro/injuries etc etc.

[Lionmess in reply to Regenallotment]

Good advice, thank you

[YoginiDancer]

Did you try the higher class level with adapted involvement? How did it go?

I have Hashi and believe strongly that our age (I am 61 too) that an increased challenge is required for ultimate health as we have the sarcopenia (muscle loss) of age to content with if we don’t engage in progressive overload. I teach 10 fitness classes a week. Heating up is no bad thing BTW - just a sign you’re doing more and that’s really great. My regular regime involves the following:

Daily Dance class (I am a teacher) or hike (7 days)

Heavy weights session (one with a trainer) (2 -3 days) 🏋️

Yoga 5 times a week (I am a teacher)

Keep up the good work and you’ll be beating me!

[Lionmess in reply to YoginiDancer]

I did and I loved it and got through the whole class without passing out. I know my body needs the effort. I positioned myself near the aircon and slowed down my pace compared to everyone else, to warm up a bit slower. i felt rather embarrassed the first time as I got a lot of attention from the teacher and others in class. i must have looked quite ill when I stopped. I hate attention on me so the urge to avoid that situation again was strong. thank you so much for your encouragement, it means the world