Expert Advice

Acella Pharmaceuticals, LLC., is partnering with Angila Berni, M.S., SFG II, RYT 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.

Patients with hypothyroidism may need help managing inflammation, stress and other common symptoms they may be experiencing. One of the recommended ways to help manage those hypothyroid-related symptoms is through regular exercise and a balanced diet. However, when starting a regular exercise routine, it can be difficult to avoid these common pitfalls:

Pitfall # 1: Not knowing where to start.

It can be overwhelming when starting a new exercise routine. There is unlimited information available on various fitness styles and programs, including home exercises, studio sessions, personal training and more. How can you combat not knowing where to start? Start with a goal. Creating a specific, measurable, attainable, relevant, and time-bound goal is key.

An example of a fitness goal:
Walk a 5k race in eight weeks by walking 30 minutes every morning at 7 a.m. until race day.

This is very specific (walk a 5k), measurable (30 minutes a day), achievable (specific to the person and must be realistic), relevant (the goal helps to facilitate the fitness journey), and time-bound (eight weeks).

Once the goal is clearly defined, you can determine the "what," “where," and "with whom." The "what" helps determine the exercises that elicit the most significant results. The location is the “where” and can be at home, outdoors or in a fitness center. The “with whom” refers to who will help guide your journey. Nutritionists, health coaches, personal trainers and more are professionals that can help facilitate goal completion.

Pitfall # 2: Doing too much, too fast.

Starting a new fitness routine can be exciting, which makes it easy to overexercise unintentionally. Some examples of overexercising are lifting weights that are too heavy, running too long and not allowing sufficient time for recovery. Harmful effects of overexercising include prolonged muscle soreness, reduced energy level, injury, irritability and low mood.

Starting a new program at a slower pace allows the muscles, tendons, joints, ligaments, heart and lungs time to adapt to the stresses of the new routine. The human body requires time for adaptation and to build strength and stamina. Some strategies to overcome this pitfall are starting with a plan, starting with lighter weights, walking or jogging instead of running or sprinting, listening to your body and consulting a professional. If you are unsure, ask for help.

Pitfall # 3: Nutrition.

One of the biggest mistakes a person makes when starting a new fitness routine is not knowing that nutrition is 80% of the battle for results. Food is what provides the body with fuel to perform and function properly. Maintaining a balanced diet that includes carbohydrates, fats, protein, vitamins and minerals is essential.

Because nutrition is such a vast field, it can be difficult to know what to eat. Some recommendations from the U.S. Department of Agriculture are eating a variety of fresh, non-processed foods such as fruits, vegetables, lean protein and low-fat dairy products and limiting the intake of added sugars, saturated fat and sodium.¹ There are several apps and websites that track food calories, such as Myplate.gov, My Fitness Pal, and Fooducate. Using an app or working with a dietitian for hypothyroidism is extremely helpful when creating a meal plan.

Once a hypothyroid patient has been cleared for exercise, implementing a regular fitness routine can help increase energy, reduce inflammation, boost mood and improve quality of life. Knowing where to start, how to maintain an appropriate pace, and eating a balanced diet will help avoid common pitfalls and set the patient up for success.

REFERENCE: 1. MyPlate. U.S. Department of Agriculture: https://www.myplate.gov/life-stages/adults

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