Thyroid, Hormones & Exercise: How to Train for Optimal Health with Hyper- or Hypothyroidism

Based on research from Mayo Clinic, VeryWell Health, and standard exercise physiology protocols from ACSM.

Why tracking body stats is important → The best way to track body stats is not only about the numbers but also about consistency.

What Are Hormones and Why They Matter → Hormones are biochemical messengers that regulate nearly every function in the body — from metabolism and temperature to mood and muscle growth.

When hormones attach to receptors on target cells, two types of responses occur:

• Activation of existing enzymes
• Stimulation of new enzyme production via the cell nucleus

Disruptions in hormone levels, especially due to thyroid disorders, affect energy, weight, and performance.

How the Thyroid Affects Your Training →  Your thyroid produces hormones (T3 and T4) that regulate metabolism and energy levels.

There are two main conditions:

• Hyperthyroidism: An overactive thyroid boosts metabolism, heart rate, and energy use. Exercise must be monitored, as excess intensity can overstimulate the heart.
• Hypothyroidism: A slower thyroid reduces energy levels, increases fatigue, and makes weight loss harder.

Exercise improves metabolism and hormone balance.

Example Hormones and Their Effects

• Thyroxin (T4), Triiodthyronine (T3) – metabolic rate, protein synthesis, temperature
• Cortisol – stress hormone, energy regulation
• Adrenaline/Noradrenaline – increase heart rate, mobilize energy
• Insulin/Glucagon – regulate blood sugar levels

Nervous System & Hormones: The Hidden Link

The nervous system and endocrine system work together.

• CNS(Central nervous system): processes movement and reactions
• PNS(Peripheral nervous system): connectsmuscles and organs
• SNS(Sympathetic nervous system): activates the “fight or flight” response
• PNS(Parasympathetic nervous system): controls “rest and digest”

Training Impacts:

• Exercise stimulates the sympathetic system (adrenaline ↑, heart rate ↑)
• Deep breathing or yoga activates the parasympathetic system (relaxation, recovery)

Hyperthyroidism vs. Hypothyroidism in Fitness

Best Workouts for Thyroid Health

Low- to Moderate-Impact (Good for All Stages):

• Brisk Walking
• Resistance Band Workouts
• Yoga or Pilates
• Elliptical or Indoor Cycling
• Water Aerobics
• Tai Chi

Higher Intensity (Only When Stable)

• Interval Training (short, controlled bursts)
• Hill Walking
• Rowing
• Strength Training Circuits

Tip: Track symptoms post-workout. If fatigue or palpitations occur, reduce intensity.

Energy Systems and Metabolism Explained

During an 800m Sprint, the body uses:

• ATP-Kreatinkinase System (Anaerobic Alactic) – for the first seconds
• Anaerobic Glycolysis (Lactic Acid System) – fast energy, short-term
• Aerobic Glycolysis – efficient use of glucose with oxygen
• Lipolysis (Fat Breakdown) – for long, sustained activity

Hormonal Regulation Examples:

• Cortisol boosts energy under stress
• Adrenaline prepares the body for exertion

Exercise and Hormones:Real-Life Effects

Training Benefits:

• Optimized adrenaline/noradrenaline response to stress
• Increased insulin sensitivity
• Improved thyroid hormone regulation
• Boosted bone density in hyperthyroidism
• Enhanced mood and sleep through endorphin release

Exercise Tips for Thyroid Types

If You Have Hyperthyroidism:

• Choose calming, low-intensity sessions
• Focus on muscle building and stability
• Avoid overtraining

If You Have Hypothyroidism:

• Build muscle mass to increase metabolism
• Start small (e.g., walking 10 minutes daily)
• Incorporate strength and aerobic workouts weekly

Final Thoughts

Whether you have hyperthyroidism, hypothyroidism, or are managing hormone luctuations, exercise is a powerful tool.

But balance is key. Training strengthens the body, regulates hormones, and supports the nervous system — as long as it’s adapted to your needs.