Exercise for Thyroid Health | Dr. Divya Krishnani

How Exercise Supports Thyroid Health

Regular physical activity plays a crucial role in supporting thyroid function, boosting metabolism, and managing thyroid-related symptoms. The right exercise routine can significantly improve your quality of life.

Metabolic Boost

Exercise helps stimulate thyroid hormone production and improves metabolic rate.

Cardiovascular Support

Strengthens heart health, which is often affected by thyroid disorders.

Mood Enhancement

Regular exercise helps combat depression and fatigue associated with thyroid issues.

Thyroid Exercise Benefits

Explore how different exercises impact thyroid health

Hormonal Balance

Helps regulate TSH, T3, and T4 levels

Enhances hormone conversion

Weight Management

Combats thyroid-related weight gain

Boosts calorie burn

Energy Levels

Reduces fatigue and increases vitality

Improves cellular energy

Immune Function

Supports autoimmune regulation

Reduces inflammation

Thyroid-Friendly Exercise Routines

Customized workout plans for optimal thyroid support

Weekly Cardio Schedule

Monday & Thursday

Moderate Intensity

Brisk Walking 30-45 minutes

Swimming 20-30 minutes

Cycling 25-35 minutes

Tuesday & Saturday

Low Intensity

Gentle Walking 20-30 minutes

Water Aerobics 30 minutes

Tai Chi 20 minutes

Wednesday & Sunday

Rest or Light Activity

Gentle Stretching 15-20 minutes

Meditation Walk 15 minutes

Cardio Guidelines

Start slowly and build intensity gradually
Monitor heart rate (60-70% max)
Avoid excessive high-intensity workouts
Listen to your body and rest when needed

Track Your Progress

Energy Level

Exercise Duration

Thyroid-Friendly Strength Training

Focus on compound movements and moderate weights to support metabolism without overwhelming the thyroid.

Upper Body (2x per week)

Push-ups (Modified if needed)

2 sets of 8-12 reps

Builds chest, shoulders, arms

Light Dumbbell Rows

2 sets of 10-15 reps

Strengthens back muscles

Overhead Press

2 sets of 8-12 reps

Improves shoulder stability

Lower Body (2x per week)

Bodyweight Squats

2 sets of 10-15 reps

Strengthens legs and glutes

Lunges

2 sets of 8 per leg

Improves balance and stability

Calf Raises

2 sets of 15-20 reps

Supports circulation

Core Stability (3x per week)

Modified Plank

Hold for 15-30 seconds, 2 sets

Core strength and stability

Dead Bug

10 reps per side, 2 sets

Improves coordination

Bridge Pose

Hold for 10-15 seconds, 3 sets

Strengthens glutes and core

Thyroid-Supporting Yoga Sequence

Mountain Pose (Tadasana)

Improves posture and reduces neck tension

Hold for 1-2 minutes

Fish Pose (Matsyasana)

Stimulates thyroid gland and improves circulation

Hold for 30-60 seconds

Shoulder Stand (Supported)

Promotes thyroid health and hormone balance

Hold for 1-3 minutes

Child's Pose (Balasana)

Reduces stress and calms the nervous system

Hold for 2-3 minutes

Daily Flexibility Routine

Morning Routine (10 minutes)

Neck rolls and gentle stretches
Shoulder shrugs and arm circles
Gentle spinal twists
Deep breathing exercises

Evening Routine (15 minutes)

Supported child's pose
Gentle backbends
Hip opener stretches
Relaxation pose with meditation

Thyroid-Supporting Breathing

Inhale slowly through nose for 4 counts

Hold breath gently for 4 counts

Exhale slowly through mouth for 6 counts

Repeat 5-10 times, twice daily

Exercise for Thyroid Health: Boost Your Metabolism Naturally