Based on PubMed | Does regular exercise improve symptoms and thyroid function in people with Hashimoto's thyroiditis?

Regular exercise is generally safe and can help many people with Hashimoto’s feel better especially with energy, mood, fitness, bone and heart health but it has not been proven to directly fix the autoimmune process or consistently “normalize” thyroid hormone levels on its own. Instead, exercise works best alongside appropriate thyroid hormone replacement when hypothyroidism is present. ^[1] Regular physical activity can also ease common symptoms such as fatigue and muscle aches and supports overall health while you and your clinician optimize medication. ^[1]

What exercise can and cannot do

• Symptom support: People with hypothyroidism from Hashimoto’s often experience fatigue, weight gain, muscle aches, constipation, and low mood. Physical activity can counter fatigue, improve muscle tone, aid weight control, and enhance cardiovascular fitness, which may help these symptoms feel more manageable. ^[1]
• Thyroid function: There is no high‑quality evidence that exercise alone reverses Hashimoto’s or reliably normalizes TSH, free T4, and free T3 in autoimmune hypothyroidism. Medication (levothyroxine) remains the standard treatment when thyroid hormone is low, and exercise complements rather than replaces this therapy. ^{[2] [3]}
• Autoimmunity and antibodies: Human studies directly testing whether exercise lowers thyroid antibodies (TPOAb/TgAb) in Hashimoto’s are limited. General research shows exercise can modestly lower systemic inflammatory markers, but this has not been clearly linked to reductions in thyroid autoantibodies in Hashimoto’s specifically. ^{[4] [5] [6] [7]}

Why exercise still matters with Hashimoto’s

• Energy and fatigue: Many with Hashimoto’s struggle with low energy; consistent, moderate exercise can improve perceived energy and reduce fatigue when paired with good thyroid management. ^[1]
• Muscle and joint health: Strength and aerobic training improve muscle tone and physical function, which can counter muscle aches and weakness. ^[1]
• Heart and metabolic health: Hypothyroidism can worsen cholesterol and weight; exercise supports heart health and weight control, complementing medical treatment. ^[1]
• Mental well‑being: Mood symptoms can accompany hypothyroidism; exercise supports stress relief and mood as part of a holistic plan. ^[1]

How much and what type of exercise is reasonable

• General targets: For most adults, a practical goal is at least 150 minutes per week of moderate‑intensity aerobic activity (like brisk walking or cycling) or 75 minutes of vigorous activity, spread over the week, plus muscle‑strengthening activities on 2 or more days. ^{[8] [9]}
• Mix it up: Combine aerobic exercise with resistance training for balanced benefits in fitness, metabolism, and inflammation control. ^[5]
• Start where you are: If you’re fatigued or recently started thyroid medication, begin with low to moderate intensity and build gradually, listening to your body and adjusting on “low‑energy” days. ^[8]
• Bone health: Since autoimmune thyroid diseases can intersect with bone health over time, weight‑bearing and resistance activities help maintain bone strength as part of long‑term prevention. ^[9]

Practical tips for Hashimoto’s

• Check your levels: Exercise feels better and is safer when TSH and thyroid hormones are in the target range on treatment; ask your clinician to confirm labs are stable before major training changes. ^{[2] [3]}
• Pace and recovery: On days with more fatigue, shorter sessions, intervals of effort with rest, or gentle activities (walking, yoga, light cycling) are sensible options. ^[8]
• Strength matters: Add 2–3 short strength sessions weekly (e.g., bodyweight squats, bands, light weights) to support muscle and metabolism. ^[8]
• Watch symptoms: If exercise triggers unusual palpitations, dizziness, chest pain, or severe fatigue, pause and review your thyroid dosing and overall health with your clinician. ^[8]
• Consistency over intensity: Regular, moderate activity is more sustainable and helpful than sporadic high‑intensity bouts, especially during periods of symptom fluctuation. ^[8]

What the evidence says in simple terms

• Hashimoto’s disease commonly leads to hypothyroidism and symptoms including fatigue, weight gain, cold intolerance, muscle aches, and constipation. These symptoms often improve with appropriate thyroid hormone therapy, and exercise can provide additional relief for energy, fitness, and mood. ^{[2] [1]}
• There is no conclusive evidence that exercise alone restores thyroid hormone levels or “cures” Hashimoto’s, though exercise is widely encouraged for overall health and quality of life. ^{[2] [3]}
• Outside of thyroid‑specific studies, exercise reduces some inflammatory markers in various populations, which may support overall health, but direct antibody reductions in Hashimoto’s remain unproven. ^{[4] [5] [6] [7]}

Bottom line

• Regular exercise is recommended and can meaningfully improve how you feel energy, strength, weight management, and mood in the setting of Hashimoto’s, especially when your thyroid medication is optimized. ^[1]
• Exercise should be seen as a powerful adjunct, not a replacement, for thyroid hormone therapy when hypothyroidism is present. ^{[2] [3]}
• Aim for 150 minutes of moderate aerobic activity weekly plus 2+ days of strength training, tailored to your current energy and guided by your clinician if symptoms are significant or if you are adjusting medication. ^{[8] [9]}