The BEST Exercises for Hashimoto’s

exercise fitness hashimotos healing health hypothyroidism pilates rebounding routine strength training swimming thyroid health weight loss workout workout routine yoga Sep 07, 2022

Living with Hashimoto’s comes with a massive list of side effects that you probably need no introduction to. Weight gain, fatigue, depression; none of the key ingredients for a happy and stress-free life. 

But achieving fitness goals might just be one of the best ways to combat these major side effects. A proper workout for people suffering from hypothyroidism has exponential benefits with knock-on effects. The right exercise routine will help you kick start your weight-loss journey and leave you feeling energized instead of drained. This will also help combat depression and anxiety as you improve your overall health.

But what is the best workout for Hashimoto’s? Leaving a spinning session or cross-fit class feeling demotivated and exhausted is probably a familiar feeling if you have tried to work out with low thyroid levels.


Stop setting yourself up for failure

Trying to curate a workout plan if you live with Hashimoto’s is a whole other ballgame. You need to steer clear of HIIT workouts and long bouts of cardio and take a slow-and-steady approach to fitness. 

 If you want to lose weight with Hashimoto’s, you will need to reframe your way of thinking about exercise.  It is a way to get your body moving and help you gain strength rather than a goal to reach a calorie deficit. Your exercise routine should celebrate your body's abilities instead of trying to find your limits and weaknesses. 

It is important to listen to your body and react to what it wants and needs. Don’t overdo it as you will simply be setting yourself up to feel deflated and demotivated. Rather focus on low-impact workouts at an attainable pace.


Best workouts for Hashimoto’s

These are some of the best workouts you should be doing if you have Hashimoto’s.


Strength Training

Training with weights might seem like a daunting workout for a person with low thyroid levels but it is one of the best ways to build lean muscle and get strong. You can start at a low level and work your way up gradually, reducing your risk of injury and exhaustion.

Strength training also helps you burn calories long after your workout is done as your body continues to repair muscles. Gaining strength also helps to reduce the pressure on joints, a valuable benefit for people with joint pain from Hashimoto’s.



Get your pedometer going with some good old-fashioned walking. If you like to be outdoors, walking might be the answer for you. It is a much lower impact workout than running and you can easily adjust your pace to fit your energy levels. I love putting on a podcast and taking myself out for a “healing girl walk.”



It is pretty clear that yoga isn’t the flash-in-the-pan fad everyone first thought. The benefits of a regular yoga routine have been proven for both physical and mental health and as a person with Hashimoto’s, this will be your saving grace.

The slow movements of yoga coupled with the controlled breathing you practice is the perfect combination. Your mind is made quiet while your body focuses on building core strength. Studies have found that yoga also leads to a boost in your metabolism and helps with constipation, all leading to weight loss and general well-being. There are also certain yoga poses like plow that are thought to increase thyroid function.



Much like yoga, you can expect to move slowly and focus on breathing when it comes to Pilates. The equipment associated with Pilates also allows you to target certain muscles more effectively. You can dabble in neck strengthening and alignment exercises or focus on core strength using your own body weight as a counterbalance. The opportunities are endless with Pilates training and you will leave the workout feeling motivated and strong.



It is common for people who have Hashimoto’s to have achy joints. Exercise might seem like the last thing you will want to do if that is the case but being stationary is even more detrimental.

Keep your joints lubricated with some movement in a no-impact environment like a pool. You are only working against the drag of the water and you are nearly weightless on your joints. Swimming will leave you feeling accomplished and rejuvenated without even breaking a sweat.



This is a new entrant on the Hashimoto's workout list. Viral videos of people jumping in synchronicity on trampolines have swept the internet and made us forget about the humble beginnings of trampoline workouts in the 80s. 

You might not be able to get on board with these high-energy sessions right away, but a mellow rebounding routine could be just what the doctor ordered. This exercise stimulates all your internal organs and helps you get a cardio workout without too much impact. Many also say it stimulates the lymphatic system, helping you drain toxins more effectively. 


Having Hashimoto’s does not mean you should be canceling your gym membership anytime soon. You're still able to set fitness goals and maintain your workout routine by simply listening to your body and adjusting to a new approach.