The Indian Journal of Endocrinology and Metabolism reports that around 42 million people in India are affected by thyroid diseases, with hypothyroidism being a common condition among them.
Hypothyroidism often presents challenges for individuals trying to lose weight due to its impact on metabolism and energy regulation. Fitness expert Anushka Singh suggests some effective exercises for people with hypothyroidism who are looking to shed some extra pounds.
1. Walking: Incorporating brisk walking for at least 30 minutes a day can be beneficial. Adding intervals of increased speed can help boost intensity.
2. Swimming: Engaging in swimming sessions for 30 to 45 minutes, incorporating strokes like freestyle, breaststroke, and backstroke, can provide a great workout.
3. Strength training: Exercises such as squats, lunges, and bicep curls can help build muscle. Aim for two to three sets of 12 to 15 repetitions with moderate weights.
4. Yoga: Practicing yoga poses like downward dog, warrior sequences, and sun salutations with a focus on controlled movements and mindful breathing can aid in weight loss.
5. Cycling: Cycling at a moderate pace for 30 to 45 minutes, either on stationary bikes or outdoors, can be a good cardiovascular workout.
6. High-Intensity Interval Training (HIIT): Incorporating short bursts of intense exercises like jumping jacks and burpees followed by brief rest periods can help increase metabolism and burn calories.
In addition to regular exercise, here are some tips to help individuals with hypothyroidism in their weight loss journey:
1. Optimise medication: Ensure you are taking thyroid medication as prescribed and undergo regular check-ups to adjust dosage if needed.
2. Balanced nutrition: Focus on a balanced diet rich in whole foods, including lean proteins, fruits, vegetables, and whole grains. Consult a nutritionist for personalized advice.
3. Monitor iodine intake: Be mindful of your iodine intake as it can impact thyroid function. Seek guidance from a healthcare professional for recommendations.
4. Regular exercise: Incorporate a mix of aerobic and strength training exercises to support a healthy metabolism and overall physical function.
Exercise not only aids in weight loss but also promotes a positive mood, improves energy levels, and combats fatigue commonly seen in thyroid disorders. By combining regular physical activity with proper medication and nutrition, individuals with hypothyroidism can achieve their weight loss goals effectively.
In conclusion, incorporating a well-rounded exercise routine and following the tips mentioned can help individuals with hypothyroidism combat weight gain and achieve a healthier lifestyle. Remember to consult with healthcare professionals and fitness experts for personalized guidance on managing hypothyroidism and weight loss effectively.