Underactive thyroid in brief
An underactive thyroid (hypothyroidism) means the thyroid gland does not make enough thyroid hormone. The NHS lists common symptoms including tiredness, feeling cold, weight gain, constipation, low mood, dry skin and hair, and irregular or heavy periods. It is diagnosed with blood tests (TSH and T4), so talk to your doctor if these sound familiar.
Treatment is usually a daily hormone tablet called levothyroxine, with regular blood tests to get the dose right. Exercise does not replace this treatment, but it is a valuable partner to it.
What exercise can (and can't) do
- It can support weight management, muscle strength, heart health, mood and sleep, the same benefits exercise offers everyone.
- It can help you rebuild energy gradually once your levels are under control.
- It can't fix hormone levels or replace medication. Changes to your dose are for your doctor to decide.
Recommended activity for adults
WHO's 2020 guidelines recommend that adults do 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity a week, plus muscle-strengthening activity on at least two days. With a thyroid condition, treat these numbers as a goal to build towards, not a starting point.
A gentle four-week start
- Weeks 1–2: three sessions of 20 minutes: easy dance cardio plus stretching. Notice how you feel the next day.
- Weeks 3–4: four sessions, adding light strength work with a water bottle or chair on two of the days.
- Every day: a short walk after meals, and consistent sleep and wake times.
If you feel unusually exhausted, breathless or unwell, stop and check with your doctor.
How FunDa helps
FunDa classes are live, women-only and done at home with household props. The music and group energy make it easier to show up on low-energy days, and you can always work at a lighter intensity. We support women with thyroid conditions; we do not diagnose or treat them, and we never advise anyone to change their medication.
