Expert Advice

Acella Pharmaceuticals, LLC., is partnering with Angila Berni, B.S., SFG2 to bring greater awareness to the importance of thyroid care and education. This post is sponsored by Acella Pharmaceuticals and should not be construed as medical advice. Please talk to your doctor about your individual medical situation.

Disclaimer: The information provided is for educational purposes only and does not substitute professional medical advice. Consult a medical professional or healthcare provider before beginning any exercise, fitness, diet, or nutrition routine.

Finding the right fitness routine may help combat the symptoms associated with hypothyroidism. Here’s an overview of some workouts you can design and completed almost anywhere, including from home.

After you’ve been cleared by a doctor to exercise with no limitations, the following may be completed.

Begin each exercise routine with a five to 10-minute warmup. Start with a five-minute walk, then complete the following movements for three sets of 30 seconds each:

Warm Up

March in place, twists, toe touches, butt kick and arm, wrist, and ankle circles (both directions). Add any additional warmup exercises you enjoy.

If you are new to exercising, be sure to listen to your body. If an exercise doesn’t feel right or causes pain, don’t do it! For low-intensity, complete the following exercises for 30 seconds; for moderate intensity, complete for 45 seconds; for high-intensity, complete for 60 seconds.

Strength-Endurance

Squat

Option 1.

Chair sit – Start with feet hip to shoulder-width apart. Sit down on a chair and then stand tall, squeezing the glutes and core.

Option 2.

Air squat – Start with feet shoulder-width apart. Begin by hinging at the hips and lower the body down as if sitting in a chair. Maintain an upright torso and ascend by squeezing the glutes and core. Finish standing tall.

Option 3.

Jump squat – Begin in the same way as the air squat and finish with a jump. Land softly to reduce impact.

Pushup

Option 1.

Wall pushup – Start with your hands on the wall at shoulder-width apart. Be sure to keep the body rigid while bending at the elbows to lower the body and while pushing back to the starting position.

Option 2.

Pushup on knees – Start by lying on the ground with the hands under the shoulders. Keeping the core and glutes activated, push the body away from the floor while the knees remain on the ground.

Option 3.

Pushup on toes – Curl the toes under and maintain a straight body position while pushing the body off the ground.

Lunge

Option 1.

Reverse lunge – Start by standing tall, then take a step back with one foot. Lower the back knee down to a comfortable angle and ascend back to the standing position. Hold on to a chair for balance.

Option 2.

Reverse lunge with weight – Increase the intensity by holding dumbbells, canned good or a gallon of water.

Option 3.

Split lunge – Start in a staggered stance. Lower the body slightly and push off the ground to switch the leg position during a jump. Land softly with the opposite foot forward.   

Row

Option 1.

Chair row – The body maintains a modified tabletop position by placing a single knee and hand on a chair, while the other foot stays planted on the ground. The free hand holds a dumbbell, canned good or gallon of water and pulls the elbow close to the body as it ascends.

Option 2.

Bent over row – Stand tall with feet hip-width apart while holding a weight in each hand. Hinge at the hips and maintain a flat back while leaning forward at a comfortable angle. Keeping the core engaged and arms straight, begin pulling the elbows back toward the torso and squeezing the shoulder blades together.

Cardio

Complete at least one of the following. Mix it up and make it your own.

Jumping jacks

Jogging in place

Jumping rope

Climbing steps

Star jumps

Tuck jumps

Sprints

Burpees

Core

Complete at least two of the following at the end of your workout:

Plank

Side plank

V-sit

Situp

Bicycle crunch

Flutter kicks

Leg raises

Bird dog

Superman

Complete three to five sets of each exercise listed. Rest as needed in between exercises and for two to three minutes between sets. Mix and match to make it your own. Enjoy the benefits of working out at any time, in any location!

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