From the Research
Exercise, specifically recreational exercise, can improve symptoms of Hashimoto's thyroiditis by decreasing TSH and TgAb antibodies, and increasing vitamin D levels, as shown in a recent study published in 2024 1. This is because regular moderate exercise helps manage weight, reduce inflammation, boost energy levels, and improve mood—all issues that commonly affect Hashimoto's patients. Some key points to consider when exercising with Hashimoto's include:
- Aim for 150 minutes of moderate aerobic activity weekly (like brisk walking, swimming, or cycling) combined with strength training 2-3 times per week.
- Start slowly and gradually increase intensity, especially during fatigue flares.
- Listen to your body and avoid overtraining, which can potentially worsen symptoms by increasing stress hormones.
- High-intensity exercise should be approached cautiously, particularly for those with severe fatigue or uncontrolled thyroid levels. Exercise works by improving insulin sensitivity, reducing inflammatory markers, supporting healthy immune function, and releasing endorphins that combat depression and anxiety common in Hashimoto's. While exercise is beneficial, it should complement proper medical treatment, including appropriate thyroid medication as prescribed by your healthcare provider. It's also important to note that occupational physical activity may have a different effect on thyroid function, as it has been correlated with decreased thyroid function and increased thyroid autoimmunity 1. In contrast, recreational exercise has been shown to have a positive effect on thyroid function and autoimmunity, making it a recommended activity for patients with Hashimoto's thyroiditis.