What’s the correct way to work out with Hashimoto’s? If your goal is to increase energy, maintain a healthy weight, and feel better overall, we have the plan for you!

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Working out with Hashimoto’s (or any autoimmune disease) isn’t just possible, it can be highly beneficial. In fact, it’s one of the best things you can do to improve your health and longevity. However, it’s critical to understand the most effective approach to working out with Hasimoto’s to avoid experiencing fatigue, burnout, or triggering a flare-up.

So, what’s the correct way to work out with Hashimoto’s? If your goal is to increase energy, maintain a healthy weight, and feel better overall, we have the plan for you!

HASHIMOTO’S AND LOW ENERGY LEVELS

One of the most common symptoms of Hashimoto’s (and most other autoimmune diseases) is low energy or chronic fatigue. In many cases, this means sleeping more than the average person, yet still feeling tired. Women with Hashimoto’s likely experience fatigue so often due to poor thyroid function, resulting in imbalanced thyroid hormones (such as thyroid-stimulating hormone).  

Unfortunately, constantly feeling fatigued and exhausted can make it hard for those with Hashimoto’s to muster up the energy and motivation to work out. However, there is a correct and effective way to work out that can actually boost energy levels, rather than fueling burnout.

BENEFITS OF WORKING OUT WITH HASHIMOTO’S 

Adopting an active lifestyle is beneficial for everyone, even those with Hashimoto’s. Overwhelming evidence exists that lifelong exercise is associated with a longer health span, delaying the onset of 40 chronic conditions/diseases.

The benefits of regular exercise include: 

• Reduces stress and anxiety
• Boosts endorphins
• Improves self-confidence
• Creates new brain cells
• Increases bone density
• Reduces the risk of chronic diseases (like heart disease, diabetes, and obesity)

More specifically, another 2024 study showed that recreational exercise directly improves thyroid function in those with Hashimoto’s. 

While it’s clear that regular exercise can be beneficial for people with autoimmunity, it’s important to understand how to exercise safely and optimally with an autoimmune disease. 

AN OPTIMAL EXERCISE ROUTINE FOR THOSE WITH AUTOIMMUNE DISEASES

How can you reap the benefits of working out with autoimmunity? The key is understanding the most effective approach to exercise. There are many different forms of exercise to consider, including: 

• Fat-burning exercise
• Low-impact exercise
• High-intensity interval training (HIIT)
• Stretching 
• And more

For those with Hashimoto’s, here is how you can most effectively create a successful workout program to best support your body:

Fat Burning Exercises: 1-2 Days Per Week (45 minutes) 

Fat-burning exercises are incredibly important for burning fat and building muscle. Examples include:  

• High-intensity interval training (HIIT)- Intervals of high-intensity work, followed by intervals of rest and recovery.
• Strength training with weights and low repetitions– Including exercises like planks, squats, lunges, deadlifts, push-ups, rows, pull-ups, etc.
• Pilates 
• Barre classes

Low Impact Exercise: 4-5 Days Per Week (60 minutes) 

As the name suggests, low-impact exercises are gentle on the body. However, this doesn’t make it less effective. In fact, incorporating low-impact exercise first and more often then high impact exercise is often more effective in women with Hashimoto’s. 

• Walking (low to moderate pace) 
• Hiking
• Bike riding (slow and steady) 
• Kinetic stretching
• Swimming

These low-impact activities are especially important for those with painful joints or recovering from injuries, as they put less stress on the body. In addition, I find that more low-impact exercise is best for women with Hashimoto’s and autoimmune conditions to help heal their gut, increase energy, and achieve a healthy weight. 

Stretching & Recovering: 2-3 Days Per Week  (20-30 minutes) 

While much focus is on the importance of exercise and activity, it is equally critical to allow time for stretching and recovery. In fact, including stretching and recovery in your exercise routine will only help your body adapt and strengthen faster. 

Examples of stretching and recovery include:

• Foam rolling to break down fascia in the muscles 
• Dynamic stretching
• Static stretching
• Massage 

Note: Cardiovascular exercise is not considered to be a recovery practice. For many women, cardio exercise can lead to over-exercising, resulting in dips in energy. For those with autoimmunity, cardio can be carefully reintroduced once in remission.

The combination of fat-burning, low-impact, and stretching/recovery exercises is the best approach to working out, especially for those with Hashimoto’s.

THE BEST WAYS TO INCREASE ENERGY AND IMPROVE RECOVERY AFTER TRAINING 

While regular exercise is beneficial for overall health, it’s also important to support the body with proper nutrition, supplementation, and lifestyle habits. The following include the best ways to support energy levels and boost recovery after training:

Anti-inflammatory Diet 

An anti-inflammatory diet primarily consists of whole, nutrient-dense foods. It often includes whole foods that reduce inflammation within the body, such as turmeric, sources of omega-3, organic blueberries, and dark chocolate– just to name a few.

Bump up the Protein 

Consuming adequate protein is key to supporting energy, muscle synthesis, and recovery. Ideally, you should consume at least .5-1g of protein per pound of body weight, daily. 

Top protein sources for those with autoimmunity include grass-fed beef, wild-caught seafood, pasture-raised chicken, and eggs. 

Branch chain amino acids (BCAAs) are essential nutrients found in protein. They are especially important for muscle growth and repair, and for preventing muscle breakdown. For this reason, supplementing with BCAAs can be beneficial before, during, and after exercise. 

Creatine

Creatine is one of my favorite supplements for supporting women with autoimmunity when used correctly to boost ATP energy production, which is essential for many healing processes in the body. Creatine is especially helpful in women who are in perimenopause or menopause to support fatigue. 

Creatine is a compound that naturally occurs in small amounts in food and has impressive effects on energy levels, muscle mass, recovery, and performance. Creatine supplementation has been shown to improve exercise performance in women. 

Red Light Therapy 

Red light therapy is best known for improving muscle recovery and delaying muscle fatigue. You can utilize red light devices daily by applying the light to various muscles in the body, including legs, arms, abdomen, back, neck, and more.

Bump Up the Antioxidants 

Antioxidants are extremely powerful at reducing inflammation, supporting gut health, and promoting recovery, which is critical for regular exercise. Polyphenols are naturally high in antioxidants. Sources include dark chocolate, berries, green tea, coffee, and whole grains. Vitamin C is also a potent antioxidant and is found in camu, acerola cherry, citrus fruits, berries, bell peppers, and leafy greens.

Adequate Rest

In addition to stretching and recovery, adequate rest daily is essential. Aim for 7-9 hours of sleep per night, especially when exercising regularly. During sleep, your body repairs existing muscle, builds new muscle, and detoxes toxins– all of which are necessary to reap the benefits of exercise. 

When adequate rest isn’t achieved, it becomes increasingly harder for your body to keep up with the demands of working out. This can potentially lead to muscle weakness, injury, poor immunity, and more.

Beef Liver

Beef liver is nature’s multivitamin. It is rich in naturally-occuring vitamins and minerals, such as vitamin A, iron, zinc, B vitamins, and copper.  These nutrients help with energy production and muscle recovery. If you prefer to take a beef liver supplement, I highly recommend the Perfect brand liver capsules for a trusted, high-quality product. 

Hydration

Proper hydration is a foundational principle of health. However is it exceptionally important during regular exercise, when your body is working under stress and losing water through sweat. 

Always drink filtered water with electrolytes to properly hydrate the body. Aim to drink half your body weight (pounds) in ounces of water daily. Add 16-24 ounces of water for every hour of exercise. 

You can check out more of my hydration tips here! 

Stress Reduction 

Stress is the antithesis of health. When you prioritize working out and muscle recovery, managing stress is essential. In fact, working out is a great way to help manage stress and boost mental health! 

There are endless ways to effectively support and strengthen your body. The goal is to adopt the lifestyle habits that support your goals, not hinder them.

The above strategies not only support recovery when working out with Hashimoto’s, but also improve overall immunity. For the best dietary approach to help you reverse autoimmunity, check out the AIP Bundle & Mini Course. 

WHEN EXERCISE CAN BE COUNTERPRODUCTIVE

Unfortunately, due to misinformation or misunderstanding, many women find themselves eating less and exercising more to lose weight. In theory, this sounds effective. In reality, this approach can lead to long-term metabolic issues, causing you to feel worse and have a harder time losing weight. 

Here’s why this approach can be counterproductive (especially for those with autoimmunity):

Overtraining

Overtraining occurs when exercise or physical activity exceeds the body’s ability to recover. This increases stress on the body and raises inflammation levels, making exercise counterproductive. 

Common signs of overtraining in women include:

• Hormonal imbalances 
• HPA-Axis dysfunction 
• Irritability or mood imbalances
• Inability to recover between workouts 
• Overly sore for multiple days
• Weight gain 
• Dizziness 
• Increased heart rate 

When overtraining occurs, it’s important to take a step back, allow time for your body to recover, and potentially seek help from a fitness professional to help you create an effective workout plan.

You Are Undereating or Cutting Calories 

In addition to overtraining, undereating can lead to counterproductive results (or consequences). Undereating quickly leads to undernourishment, which is one of the most damaging things you can do for your hormones and immune function. 

Undereating means your body does not have the nourishment or calories it needs to thrive. As a result, it moves into survival mode, which can cause unwanted symptoms, such as:

• Weight gain
• Autoimmune flare-up
• Frequent sickness and infections
• Mental health issues
• Infertility
• Hpa-axis dysfunction 

Instead of cutting calories or even counting calories, I suggest taking a more functional approach to eating to ensure nourishment is a priorityp priority! 

It’s important to note that when you are working out regularly, you need to fuel your body appropriately. In most situations, this is not the time to restrict calories and nutrients. Focus on consuming whole, nutrient-dense foods, including healthy fats, high-quality protein, and complex carbohydrates. 

WRAPPING IT ALL UP

Working out with Hashimoto’s can be incredibly beneficial. When exercise is done correctly, it can improve energy, support gut health, help achieve a healthy weight, and even boost mood and cognition. 

However, it’s important to understand how to do it effectively to achieve the results you want. Incorporating a combination of fat-burning exercise, low-impact exercise, and stretching is the most effective routine for most women with Hashimoto’s. Consider working with a personal trainer for a customized approach tailored to you. 

If you have Hashimoto’s or an autoimmune disease and need additional guidance from a board-certified Functional Medicine Practitioner and Registered Dietitian Nutritionist to achieve more energy and vitality, check out how I can help you show up fully for what matters most!

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