Are you a “sedentary athlete” with autoimmune Hashimoto’s low thyroid?
Working out every day while managing Hashimoto’s low thyroid is a great way to support your immune system (as long as you're not over training). However, recent studies show if you're sitting the rest of the time, you are still subject to the same negative effects of "sitting disease." Luckily you can do something about it by getting up and moving every half hour or so.
The good news about this research for patients with Hashimoto’s still coping with exhaustion is it means you don’t have to be a athleteci superstar to reap the benefits of moving little bits throughout the day.
Exercise doesn’t make up for too much sitting
With our sedentary screen-based lives today, athletes today gets less exercise than non-athletes of the past. The average person — even those who exercise daily — spends an incredible 7 to 9 hours each day sitting, whether for work, TV watching, or driving.
Sitting this much puts us at significant risk for health concerns such as diabetes, heart disease, cancer, increased risk of dementia, and early death, and the risk increases the more you sit. As you can imagine, these risks do not bode well for someone working to manage Hashimoto’s hypothyroidism either, as they tie back to increased inflammation.
Too much sitting leads to joint stiffness, back pain, disk damage, digestive issues, insulin resistance, flabby muscles, and poor circulation. All of these conditions worsen an autoimmune condition such as Hashimoto’s low thyroid.
Simple lifestyle changes create big changes in health
According to the research, sitting for more than 2 hours at a time is unhealthy. Researhers recommend standing up and moving every 30 minutes to protect your health. This means you don’t have to be a crossfit athlete to lower your disease risk and better manage your Hashimoto’s low thyroid.
Basic physical activity such as standing and walking are more vital to good health than most people realize. They support the body's metabolism and use more daily energy than moderate-to-high intensity activities. Moving throughout the day boosts metabolism, improves circulation, regulates blood pressure, tones muscles, deters chronic pain, improves bone health, and increases energy. This helps prevent disease.
Below are ways you can avoid sitting disease. For the Hashimoto’s low thyroid patient, incorporate these habits to better manage autoimmune Hashimoto's low thyroid.
Daily habits that reduce sitting disease risks
Do a few jumping jacks or pushups during breaks (great for mental clarity too).
Stand while on the phone, at breaks, or lunch.
Walk to the next bus stop.
Walk to communicate with coworkers instead of messaging.
Invite coworkers to walking meetings.
Use an exercise ball as a chair.
Try a standing desk, treadmill-ready desk, or a high table or countertop.
Walk or bike to work.
Move around for one to three minutes every half hour at work.
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