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G I V E A W A Y with @ukje.baby!This week we would like to make someone very happy with a @ukje.baby item of your choice. The winner will be able to choose anything from the Ukje.com website! One lucky person will receive a beautiful, tailor-made cover for their car seat, high chair or stroller. How awesome is that?All you need to do!♡ Follow @monti_wheeler and @ukje.baby ♡ Like & save this post ♡ Tell us which item you would like to win in the comments and tag 2 others! ♡ Sharing this post in your story is sweet but not mandatory! ⠀ We will leave the giveaway running for a week and announce the winner on 5.14.2022Goodluck!*This promotion is in no way sponsored or administered by Instagram ** The winner will be chosen impartially
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Can you spot the Great Western Divide in the last video?I can’t tell you how much I enjoyed hiking this mountain again!  Not only that, this lightweight jacket from @weargraphene has built in heaters, which was perfect for the changing climate as we climbed the mountain.You can use the code Monti10 for site wide 10%off discount
Can you spot the Great Western Divide in the last video?I can’t tell you how much I enjoyed hiking this mountain again!  Not only that, this lightweight jacket from @weargraphene has built in heaters, which was perfect for the changing climate as we climbed the mountain.You can use the code Monti10 for site wide 10%off discount
Can you spot the Great Western Divide in the last video?I can’t tell you how much I enjoyed hiking this mountain again! Not only that, this lightweight jacket from @weargraphene has built in heaters, which was perfect for the changing climate as we climbed the mountain.You can use the code Monti10 for site wide 10%off discount
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Can you spot the Great Western Divide in the last video?I can’t tell you how much I enjoyed hiking this mountain again! Not only that, this lightweight jacket from @weargraphene has built in heaters, which was perfect for the changing climate as we climbed the mountain.You can use the code Monti10 for site wide 10%off discount
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Purfect Sunday

by Monti Wheeler

Dos And Don'ts of Exercising With Hashimoto's
Chronic Illness

Dos And Don’ts of Exercising With Hashimoto’s

January 18, 2022
this post may contain affiliate links. please read my disclosure for more info.

One of my biggest goals in life right now is to get back onto a regular workout routine. With Rama about to start preschool soon (there was a start delay of 2 weeks because of Covid) this might finally become a reality. I know from past experience that when getting back into working out, I jump back into it full force. It never ends up being a good idea though. After a week or two of hard work, I usually have a flare-up every.

I’m sure anyone dealing with Hashimoto’s, as well as other autoimmune disorders, knows how debilitating the accompanying fatigue is. Not to mention other symptoms like achy muscles and joints, brain fog, and migraines. So this time around I’m going to be very mindful and stick to a plan while easing back into exercise. And I’m sharing this list of dos and don’ts of exercising with Hashimoto’s that I’ve learned over the years.

Disclaimer

The information on this site is based on my own personal experiences. It’s not intended to be used as health, fitness, mental health, or medical advice as I am not a doctor.

Dos And Don’ts of Exercising With Hashimoto’s

Talk To Your Doctor

I hope that if you either suspect you have Hashimoto’s or Hypothyroidism or you have been diagnosed with either, that you have regular checkups with a good doctor. Working with your doctor to make sure your thyroid hormone medication is at the right levels is imperative to managing symptoms.

Start Slowly

If you’re new to exercise or just getting back into it, it’s a good idea to slowly build up to where you’d like to be. Start with shorter sessions, lower intensity, and lighter weights. This way your body can acclimate to the extra work. Once you know your body is doing good tolerating that amount of physical activity, you can add more time and intensity to your workouts.

Dos And Donts of Exercising With Hashimotos

Remember To Stretch

Some people with Hashimoto’s and hypothyroidism experience a lot of joint pain, sore muscles, and stiffness. Incorporating a stretching routine before your work out and again as you cool down after your training is very important. Maintaining joint mobility and overall flexibility can help prevent stress and injury.

Try Low Impact Exercises

If joint pain is an issue, choose low-impact forms of cardio that will still increase your heart rate with minimal amounts of stress on your joints and bones. Swimming, rowing, cycling, and the elliptical are all great no-impact or low-impact forms of cardio.

Incorporate Strength Training

Never underestimate the benefits of building strong muscles! Stronger muscles help support joints, thus reducing joint pain. Lifting weights also helps build bone density, which can help offset age-related declines in bone mass. This is especially important because thyroid hormone affects the rate of bone replacement. Strength training also has the incredible benefit of elevating a person’s overall basal metabolic rate (BMR) for up to 48 hours. BMR is the number of calories that the body burns while at rest. This is especially helpful for those of us trying to maintain or lose weight.

Try And Be Active Most Days Of The Week

Consistently moving your body helps boost blood flow and raise endorphins and burn calories. Which is helpful in reducing pain and maintaining weight. But this doesn’t have to mean 2-hour gym sessions every day. Even 30 minutes a day is incredibly beneficial, and 5 days a week should be a goal.

Dos And Don'ts of Exercising With Hashimoto's
Dos And Don’ts of Exercising With Hashimoto’s

Mix Things Up

Workouts don’t have to look the same every day. In fact, switching things up and trying new things can help you maximize the benefits of exercising. Find what works best for you, but consider including weight training, multiple forms of cardio, and stretching, like yoga and pilates to your routine.

Be Careful Not To Overdo It

Be careful not to overdo it, especially in the beginning. Over-exerting yourself could lead to an injury or a flare-up which will only set you back. You want to be feeling energized from your workouts rather than over fatigued. If your body is handling your new routine well, and you’re getting enough sleep, then you are probably ready to take your workouts to the next level. It’s a good idea to work on lengthening your duration first. And then works towards building intensity.

Consider Working With A Personal Trainer

If you’re completely unsure where to start, working with a personal trainer is a good investment in your health. They will be able to teach you what exercises you should be doing, and proper form. This can help you avoid injury as well as keep you accountable. This doesn’t have to be forever either. Even after a few months, you can be comfortable training on your own. Or they can help you reach a specific goal. If you do decide to hire a trainer, be sure to check for their qualifications. If you’re going to invest your time and money in someone, you want to be sure they know what they’re doing.

Listen To Your Body

Because Hashimoto symptoms vary from person to person, it’s important to listen to your body. What your body can handle will be very different from someone else’s. And your flare-up symptoms can be completely different from what someone else with Hashimoto’s experiences.

Symptoms that I personally experience with a flareup are fatigue, heart palpitations, migraines, trouble sleeping, increased joint pain, brain fog, as well as hair shedding. And then there’s the higher body temperature that feels like a low-grade fever for weeks and anxiety that is only made worse by dealing with all this!


My hope is that anyone living with autoimmune and chronic illness is able to find the support they need to live their best lives. Fitness is a journey and one that has a lot of ups and downs, especially with the added health issues. But it’s still entirely possible.

I’d love to know what tips and advice you’ve found to be most helpful on your own fitness journey? Please share in the comments below!

Xx Monti

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I'm a lifestyle blogger, adventure seeker & full-time Mommy. I have a passion for all things beauty-related, fitness, fashion, travel, and healthy living. Purfect Sunday is where I share everything I learn along the way.

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Lost is a lovely place to find yourself🤍
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5 days ago
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First day in Greece 🇬🇷
First day in Greece 🇬🇷
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G I V E A W A Y with @ukje.baby!This week we would like to make someone very happy with a @ukje.baby item of your choice. The winner will be able to choose anything from the Ukje.com website!
One lucky person will receive a beautiful, tailor-made cover for their car seat, high chair or stroller. How awesome is that?All you need to do!♡ Follow @monti_wheeler and @ukje.baby
♡ Like & save this post
♡ Tell us which item you would like to win in the comments and tag 2 others!
♡ Sharing this post in your story is sweet but not mandatory!
⠀
We will leave the giveaway running for a week and announce the winner on  5.14.2022Goodluck!*This promotion is in no way sponsored or administered by Instagram
** The winner will be chosen impartially
monti_wheeler
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G I V E A W A Y with @ukje.baby!This week we would like to make someone very happy with a @ukje.baby item of your choice. The winner will be able to choose anything from the Ukje.com website! One lucky person will receive a beautiful, tailor-made cover for their car seat, high chair or stroller. How awesome is that?All you need to do!♡ Follow @monti_wheeler and @ukje.baby ♡ Like & save this post ♡ Tell us which item you would like to win in the comments and tag 2 others! ♡ Sharing this post in your story is sweet but not mandatory! ⠀ We will leave the giveaway running for a week and announce the winner on 5.14.2022Goodluck!*This promotion is in no way sponsored or administered by Instagram ** The winner will be chosen impartially
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Lost is a lovely place to find yourself🤍
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First day in Greece 🇬🇷
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G I V E A W A Y with @ukje.baby!This week we would like to make someone very happy with a @ukje.baby item of your choice. The winner will be able to choose anything from the Ukje.com website!
One lucky person will receive a beautiful, tailor-made cover for their car seat, high chair or stroller. How awesome is that?All you need to do!♡ Follow @monti_wheeler and @ukje.baby
♡ Like & save this post
♡ Tell us which item you would like to win in the comments and tag 2 others!
♡ Sharing this post in your story is sweet but not mandatory!
⠀
We will leave the giveaway running for a week and announce the winner on  5.14.2022Goodluck!*This promotion is in no way sponsored or administered by Instagram
** The winner will be chosen impartially
monti_wheeler
monti_wheeler
•
Follow
G I V E A W A Y with @ukje.baby!This week we would like to make someone very happy with a @ukje.baby item of your choice. The winner will be able to choose anything from the Ukje.com website! One lucky person will receive a beautiful, tailor-made cover for their car seat, high chair or stroller. How awesome is that?All you need to do!♡ Follow @monti_wheeler and @ukje.baby ♡ Like & save this post ♡ Tell us which item you would like to win in the comments and tag 2 others! ♡ Sharing this post in your story is sweet but not mandatory! ⠀ We will leave the giveaway running for a week and announce the winner on 5.14.2022Goodluck!*This promotion is in no way sponsored or administered by Instagram ** The winner will be chosen impartially
3 weeks ago
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3/12
Swipe for proof that I actually know how to smile 😊
Swipe for proof that I actually know how to smile 😊
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Swipe for proof that I actually know how to smile 😊
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4/12
Can you spot the Great Western Divide in the last video?I can’t tell you how much I enjoyed hiking this mountain again!  Not only that, this lightweight jacket from @weargraphene has built in heaters, which was perfect for the changing climate as we climbed the mountain.You can use the code Monti10 for site wide 10%off discount
Can you spot the Great Western Divide in the last video?I can’t tell you how much I enjoyed hiking this mountain again!  Not only that, this lightweight jacket from @weargraphene has built in heaters, which was perfect for the changing climate as we climbed the mountain.You can use the code Monti10 for site wide 10%off discount
Can you spot the Great Western Divide in the last video?I can’t tell you how much I enjoyed hiking this mountain again! Not only that, this lightweight jacket from @weargraphene has built in heaters, which was perfect for the changing climate as we climbed the mountain.You can use the code Monti10 for site wide 10%off discount
monti_wheeler
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•
Follow
Can you spot the Great Western Divide in the last video?I can’t tell you how much I enjoyed hiking this mountain again! Not only that, this lightweight jacket from @weargraphene has built in heaters, which was perfect for the changing climate as we climbed the mountain.You can use the code Monti10 for site wide 10%off discount
1 month ago
View on Instagram |
5/12
What is you #1 goal this week???
Mine is to make it to the gym at least 4 times.
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Follow
What is you #1 goal this week??? Mine is to make it to the gym at least 4 times.
1 month ago
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6/12
Getting ready for this week’s heatwave✨☀️✨
Wearing my favorite set from @shopcosabella
Getting ready for this week’s heatwave✨☀️✨
Wearing my favorite set from @shopcosabella
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Getting ready for this week’s heatwave✨☀️✨ Wearing my favorite set from @shopcosabella
2 months ago
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Currently working on finding balance in work, life, parenting and personal time. Haven’t figured it out yet.
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A few days in Paris 🤍
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A few days in Paris 🤍
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If your mind and body’s not right, it’s hard for the rest of your day to go well. That’s why it’s so important to take time everyday to nurture your well being.💐
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If your mind and body’s not right, it’s hard for the rest of your day to go well. That’s why it’s so important to take time everyday to nurture your well being.💐
3 months ago
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Maybe even more true for us introverts…✨
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Maybe even more true for us introverts…✨
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11/12
The biggest thank you for all the birthday love! 💕 ​​​​​​​​
And now today I’m celebrating one of my younger brother’s birthday 🎂 ​​​​​​​​
#aquariusseason
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The biggest thank you for all the birthday love! 💕 ​​​​​​​​ And now today I’m celebrating one of my younger brother’s birthday 🎂 ​​​​​​​​ #aquariusseason
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