by
Almog Ramrajkar
| May 02, 2025
Updated on - 30 Jan 2026
If you’re living with thyroid issues, you may already know how frustrating symptoms like low energy, weight gain, mood changes or restlessness can feel. These everyday challenges often make it hard to stay active, yet the right kind of movement can actually make you feel better. Understanding the best exercise for thyroid patients can help you manage symptoms, support metabolism and regain a sense of control over your health.
This blog guides you through exercises that genuinely help and how to use them safely.
List of exercises for thyroid
Some of the best exercises for thyroid patients include:
1. Walking
- A simple and effective exercise that helps boost metabolism.
- Improves heart health and reduces stress.
- Suitable for people with low energy levels.
- Typically the most preferred thyroid workout.
2. Yoga
- Helps reduce stress.
- Poses like the shoulder stand, fish pose and bridge pose support thyroid health.
- Improves flexibility and overall well-being.
3. Strength training
- Builds muscle and increases metabolism.
- Helps with weight management, especially for hypothyroidism patients.
- Start with light weights and increase gradually.
4. Swimming
- A full-body exercise that doesn’t stress the joints.
- Improves circulation and energy levels.
- Helps in maintaining a healthy weight.
5. Pilates
- Strengthens core muscles and improves posture.
- Enhances flexibility and reduces fatigue.
6. Cycling
- A great cardio exercise that helps burn calories.
- Increases stamina and improves heart health.
- Can be done outdoors or on a stationary bike.
7. Low-impact aerobics
- Increases heart rate without straining the joints.
- Helps in weight management and boosts energy levels.
- Ideal for people with hypothyroidism with joint pain.
Benefits of regular exercise for thyroid health
Exercise offers several important benefits for people with thyroid conditions:
- Boosts your energy levels: If you have hypothyroidism, you may frequently feel fatigued. Regular exercise can help you overcome this.
- Promotes deeper, better sleep: If your thyroid is overproducing hormones, you may experience disturbed sleep and night sweats. Exercising can help you sleep better.
- Enhances your mood: Thyroid conditions, particularly hypothyroidism, are frequently associated with depression. Your endorphins, or "happy” hormones, are released when you exercise.
- Improves bone density: Research indicates that strength exercise can help you regain some of the bone that has been lost due to hyperthyroidism.
- Increases metabolism: Hypothyroidism causes your metabolism to decrease, leading to weight gain. In addition to your thyroid medication, exercise can assist in maintaining a healthy metabolism. Along with burning calories, exercising burns fat and builds muscles.
- Lowers the risk of heart disease: Exercise reduces your chances of heart disease. This is significant because having a thyroid condition raises the likelihood that you may eventually develop a heart condition.
Yoga poses to support thyroid function
Certain yoga poses can help stimulate the thyroid gland, improve circulation in the neck area and support better hormonal balance. These include:
1. Sarvangasana
The shoulder stand improves blood flow to the throat and thyroid gland, helping support healthier hormone secretion. It also strengthens the neck, shoulders and core while boosting metabolism.
Best for: Hypothyroidism (underactive thyroid)
2. Halasana
The plough pose compresses the neck and throat area, which may enhance thyroid activity and lower stress levels. It also aids digestion, increases flexibility and calms the nervous system.
Best for: Balancing thyroid and parathyroid functions
3. Matsyasana
The fish pose stretches the neck and stimulates the thyroid gland. It also improves posture, increases lung capacity and supports overall hormonal balance.
Best for: Relieving fatigue and improving metabolism
Cardio and strength training tips for thyroid management
Here are some helpful cardio and strength training tips to manage thyroid symptoms more effectively:
- Do 20-30 minutes of cardio 3-5 days each week.
- Choose low-impact exercises like walking, cycling or swimming when energy is low.
- Try intervals (slow–fast–slow) to boost metabolism without overexertion.
- Perform 2-3 strength training sessions per week, focusing on full-body exercises.
- Use light-to-moderate weights or resistance bands.
- Prioritise compound exercises such as squats, lunges, rows and chest presses for overall strength.
Lifestyle and dietary tips to enhance exercise results
Here are some practical ways to improve exercise results for thyroid patients:
- Take thyroid medication on an empty stomach at the same time every morning.
- Sleep 7-9 hours to support metabolism, energy and muscle recovery.
- Practise yoga, stretching or deep breathing to manage stress and prevent cortisol from slowing progress.
- Eat balanced meals with lean protein, whole grains and healthy fats to support energy and thyroid function.
- Monitor iodine and selenium intake through foods like seafood and nuts, only as advised by your doctor.
- Drink plenty of fluids to prevent fatigue and support circulation during workouts.
- Adjust workout intensity based on how much energy you have each day.
- Eat regular meals or snacks to maintain blood glucose levels and avoid energy crashes.
How exercise helps in weight management for thyroid patients
If you have hypothyroidism, low thyroid hormone levels can slow your metabolism and lead to weight gain. Regular exercise helps counter this by boosting calorie burn, increasing muscle mass and improving overall fitness. It supports better metabolism, enhances energy levels and makes weight management more achievable for thyroid patients.
Importance of health insurance for thyroid patients
Thyroid disorders are becoming increasingly common due to lifestyle changes, stress and hormonal imbalances. Having a health insurance policy is important because it helps cover the costs of consultations, diagnostic tests, long-term medications and treatment for complications that may arise over time.
Most insurers cover pre-existing conditions like thyroid and diabetes, but only after a mandatory waiting period. With the right policy, you can manage your thyroid condition without financial stress and access timely medical care when needed.
Conclusion
Supporting your thyroid with the right exercise is about more than staying active; it’s about choosing movement that matches your energy, reduces stress and helps your hormones rebalance over time. Gentle yoga, walking, strength training and breathing work can all contribute, as long as you listen to your body and check with your doctor.
Since thyroid care often involves ongoing tests and consultations, a suitable health insurance plan can ease costs and ensure uninterrupted access to quality treatment. Fill out the form below for guidance.
FAQs
1. Can everybody do yoga poses to support thyroid health?
Most people can practise basic yoga safely, but suitability can vary depending on individual health conditions such as neck issues, heart concerns or uncontrolled blood pressure. It’s best to check with a doctor or a certified yoga instructor to understand which poses are appropriate for your specific needs.
2. How can I accurately track calorie intake when trying to lose weight with thyroid issues?
You can use calorie-tracking apps or diet planners that adjust targets based on your age, activity level and thyroid medication. These tools help estimate daily calorie needs, but your ideal intake may differ depending on how your body responds to treatment. A nutritionist can offer more personalised guidance.
3. Is thyroidectomy covered under health or critical illness insurance?
Coverage for thyroidectomy, whether under basic health insurance or critical illness plans, can differ between insurers and policy types. Factors like waiting periods, policy terms and add-ons may also influence eligibility. It’s best to review the policy wordings or speak with your insurer to understand what applies to your plan.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.