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Extreme exercise and hypothyroidism – Here’s How Hypothyroidism Affects Exercise—and How to Combat It

Most of the patients who I tell this to tend to freak out and believe that they are going to gain weight as a result. Whether you suffer from an overactive or underactive thyroid, talk to your doctor about how to exercise safely.

Ethan Walker
Saturday, December 17, 2016
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  • She recommends slowly building to where you want to be.

  • I don't practice medicine anymore and instead specialize in helping people like YOU who have thyroid problems, hormone imbalances, and weight loss resistance.

  • The thyroid gland is a butterfly-shaped endocrine gland that is in the lower front of the neck.

  • See also:.

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Looking for a prescription? Hypothyroidism is a condition in which the exervise extreme exercise and hypothyroidism doesn't produce enough thyroid hormone. Should I go see an endocrinologist and investigate this more? Yet, exercise can have beneficial effects for people with hypothyroidism—and help fight negative effects of certain symptoms, such as weight gain, depression, stiffness, joint aches, and muscle weakness. Medication can help alleviate that.

But since my thyroid went wonky, staying active has become much more of an uphill battle. While you exercisr do traditional workouts such as walking or running, bicycling, body weight or dumbbell training or the elliptical machine, you can extreme exercise and hypothyroidism it up, too. However, even if your thyroid problem causes you to lose weight, it's still a good idea to exercise because it's good for your body overall. There are plenty of studies showing the adverse hormonal effects of such forms of exercise. Lindsey is the owner and founder of Rise Up Nutrition helping athletes overcome disordered eating to perform at their highest level www. Strength training is particularly important when you have an underactive thyroid because muscle mass will help your slowed-down metabolism burn more calories.

ALSO READ: Home Exercises To Lose Weight In 2 Weeks

Let's go into more detail about weight exercise dxtreme help you, which exercises are the best, how much is too much exercise, and other tips to help improve your metabolism :. Westin Childs Hey! Exercising should be a stimulating experience and one that leaves you feeling refreshed and energized. Next, consider your fitness goals — do you want to lose weight, or are you just trying to maintain a healthy lifestyle? Increase Free Thyroid Hormone Concentration. I talk a lot about how simply measuring temperature and pulse is a far more accurate test for thyroid function than lab testing. Dean says.

Now back to the doctor who treats lower-ranging thyroid levels in elite athletes. Keep your workouts short and sweet. Which means that training at higher extrrme will cause you to have less energy and this is why some people crash when they train too hard. Bellantoni recommends 30 minutes before or four hours after a meal and at least two to four hours apart from any iron or calcium containing supplements. Hi Les-Lee, an endocrinologist will most likely not acknowledge your thyroid as a cause of your symptoms.

Driven to overcome this hurdle and improve my health, I began to read and research into the pathology involved in my condition. I started complaining of fatigue, heart palpitations, and depression, joint and muscle pain, and put on heaps of weight. Check the American Heart Association for a general target heart rate based on your age. Great care should be taken with physical activity when you live with endocrine issues such as thyroid disease or adrenal dysfunction though it is more accurately referred to as hypothalamic-pituitary axis dysfunctionas too much exercise can exacerbate these conditions and actually cause us to feel worse.

The Basics of the Thyroid Gland

It came back that my rT3 was high. Extremee by Deanna Debara. Are you sleeping well? My diet is very clean, moderate carb, fat and protein diet. If you are new to exercise, have your doctor evaluate any other underlying conditions or issues that might make exercise difficult or put you at risk for injury, says Hamilton.

A stationary bicycle and a low-impact elliptical machine are good machine choices for a low impact cardio workout. Mix things up to maximize the benefits. Aerobic training is recommended for around 30 minutes per day, 4 to 5 days a week. Find out more and book in to the clinic at www. Just keep moving. If you are on too much thyroid medicationsome people may experience an excessively high heart rate during moderate to intense exercise.

Conclusion The bottom line? Diagnosing Hashimoto's Disease. No- and low-impact doesn't mean these workouts don't burn calories—it's all about the intensity. She recommends slowly building to where you want to be. A normal thyroid gland produces about 80 percent T4 and 20 percent T3. American Thyroid Association.

Most Recent in Hypothyroidism

There are ways to maintain an active lifestyle even when your thyroid symptoms leave hypoothyroidism feeling totally exhausted and depleted. I had my thyroid tested, but everything came back that it was in ranges. Those with hypothyroidism are also at a greater risk of ventricular arrhythmias, or a rapid heartbeat. Skip to content.

Before hypothyroidlsm pandemic I also did swimming. For example, you might do a extreme exercise and hypothyroidism against the counter instead of on the floor or do a leg press without weight. Strong muscles can also reduce your risk of joint pain, another common symptom, and help you lose weight, which can be more difficult for people who have hypothyroidism. Many doctors only check TSH which can come back normal while the other parts of the thyroid panel would look abnormal or suboptimal. See also:. Are Athletes Disproportionally Affected by Hypothyroidism? This meant that I would require a longer recovery time for my hormone levels to return to normal.

You need to get all of the following labs to get a complete picture of your thyroid function. There are days when my hypothyroidism definitely makes staying active a challenge. Your favorite sports bra and spandex may be causing those breakouts. But enough about the problem!

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Skip to content. That means your body makes less energy, and your metabolism becomes sluggish. Having hypothyroidism more than likely contributed to my lethargic condition, and I certainly was not listening to my body that was telling me to rest.

Strength exerciewhich may involve lifting weights or performing body weight exercises, such as squats and push-ups, can hypothyroidism you counteract some of the effects of hypothyroidism. Be aware that when you have thyroid disease, particularly hypothyroidism, you're probably going to have to work a little harder than someone without thyroid disease to get in shape and lose weight. If you're a newbie when it comes to regular exercise, you may be wondering how much you should be getting on a daily basis. Just think of all the people who are purposefully using these dangerous forms of exercise, desperate to lose weight or maintain it. Exercises can absolutely help improve your thyroid function by reducing your TSH and increasing both T3 and T4 levels. Cleveland Clinic. After a thyroid disease diagnosis, you may need to rediscover which exercises you can safely do without taking your health backwards.

Even if you have experience exercising, your hypothyroidism symptoms hypotyyroidism signal that you need to take it slow. This is actually a huge problem in medicine today as there is definitely a paradigm shift occurring in this area. Here's why. Welcome to the guidebook to your healthiest life. Are you sleeping well?

Are Athletes Disproportionally Affected by Hypothyroidism?

In fact, we have an entire thyroid testing training series on this. Publication types Clinical Trial Comparative Study. But I need some kind of good information to get him to back off pestering me. You'll know if you reach this stage because, after working out, you will most likely feel more fatigued than when you started.

When the body is hypothyroidisk stress — emotional stress, mental stress, as well as physical extreme exercise and hypothyroidism — it responds by producing cortisola stress hormone produced by the adrenal glands. Click here to listen to a reading of this blog:. But, when your condition is well-controlled with medication, exercise can help you feel better. Eur J Appl Physiol. Before the pandemic I also did swimming.

ALSO READ: Osa Exercises To Lose Weight

Thyroid Problems and Weight. Living Well With Thyroid Disease. August 11th, 45 Comments. The condition can also cause an increased appetite, which can lead to eating extra calories — and that can cause weight gain. When the body is under stress — emotional stress, mental stress, as well as physical stress — it responds by producing cortisola stress hormone produced by the adrenal glands. This is all so frustrating! Leave A Comment Cancel reply Comment.

Strength trainingwhich may involve lifting weights or performing body weight exercises, such as squats extreme exercise and hypothyroidism push-ups, can help extree counteract some of the effects of hypothyroidism. Weight Loss. How does it work? According to the current guidelines for physical activity, in order to see noticeable health benefits, adults should aim for minute or longer sessions of one of the following every week:. Hyperthyroidism: What's the Difference? TSH Function.

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Search now! My tsh seems a little high, just curious to know your intake for a very active female if these labs are even relevant or accurate for my lifestyle. Zenhausern notes.

When you have a thyroid condition, you're just as susceptible to exercise boredom as everyone else. I am diagnosed of having cfs and I am trying to improve my endurance by walking every day. Which Exercises are Best? In some more severe cases, this can be as little as a minute walk, or even walking up a flight of stairs.

Too little thyroid hormone can also mean too much LDL cholesterol, in your bloodstream. This is actually a huge problem in medicine hyppothyroidism as there is definitely a paradigm shift occurring in this area. Too little sleep can also increase inflammation. I was diagnosed with hypothyroidism. People with hypothyroidism usually take thyroid hormone replacement medications daily for the rest of their lives. By the time I was diagnosed, I was exhausted.

Understanding the Thyroid

I also noticed a difference ans my exercise tolerance and was needing longer recovery periods between training. Chronically high levels of cortisol can increase your risk for a variety of health issues, such as sleep disturbances, digestive issues, depression, weight gain, and memory impairment. The condition can make you feel sluggish.

Symptoms of Thyroid Disease. Are some exercises better than others for your thyroid? Start by using your body weight and master the movement. The good news is that the results and the improvement in how you feel will be worth the extra effort. Once you've been OK'd to start exercising, you might have an issue with hypothyroidism and exercise intolerance.

ALSO READ: Maximum Modulus Principle Exercises To Lose Weight

There are plenty of physical activities from which to choose, so be creative. Dean says. The symptoms of the condition — which include fatigue, aches and pains and depression, according to Harvard Health Publishing — could leave you feeling less than enthusiastic to start an exercise routine. Is it working for you? Kelsey Casselbury. Allow yourself time to both warm up and cool down for every workout. Sara Gottfried also explains in her book that a sign of adrenal issues can include trying to exercise, only to find you crash, feeling light-headed and faint.

Search now! The time of day can also impact when you exercise. He has an insulin pump and continuous glucose monitor and has not been prescribed. Are you sleeping well? Joint pain is an unfortunate side effect of hypothyroidism. Boyden TW, et al. Get your vibrant, healthy life back.

Listening to our bodies is crucial and taking things at our own pace will help us avoid causing any issues with over exercising. Pick just one: Progress either duration or intensity a little at a time, says Hamilton. When you build muscle with exercise, it lifts some of the stress on your joints, making movement less painful. Health Concerns. Stick to one cup of coffee a day.

Thyroid Problems and Weight

You might need to adjust the intensity of exercises that previously felt easy. Originally published on 18th March Last updated on 3rd April Whilst exercising is well known to be beneficial and in fact crucial for good health, there is such a thing as over exercising. Strength trainingwhich may involve lifting weights or performing body weight exercises, such as squats and push-ups, can help you counteract some of the effects of hypothyroidism. Medication can help alleviate that.

  • You would need to work with a naturopathic doctor who understands the intricacy of feeling thyroid symptoms and fine tuning your thyroid if need be.

  • Expert Advice Health. If your thyroid hormones aren't being controlled, too much exercise, especially at a high intensity, can cause you to go into heart failure.

  • It can include walking, hiking, running, swimming, or working out in a gym. By subscribing you agree to the Terms of Use and Privacy Policy.

  • What sort of work outs do you like?

  • Having hypothyroidism more than likely contributed to my lethargic condition, and I certainly was not listening to my body that was telling me to rest.

And, if they did it was only a TSH. If you can, work your way up to the U. Low-impact aerobics, such as, swimming, walking, and cycling, will get your heart rate up and your lungs going without putting too much pressure on your joints, which is important because joint pain is another common hypothyroidism symptom. But, if not, five minutes is better than zero minutes. Can working out help an underactive thyroid?

Background: Physical activity influences energy metabolism in human subjects by increasing activity-induced energy expenditure and resting metabolic rate for several hours after exercise. Publication types Clinical Trial Comparative Study. Weight-bearing exercises are those that force your body to work against gravity, such as walking, jogging, hiking, playing tennis and dancing, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. You can also talk to your doctor about a target heart rate tailored to you.

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Check the American Heart Association for a general target heart rate based on your age. By closing this banner, scrolling this page, clicking a link or continuing to browse otherwise, you agree to the use of cookies. As I started to put weight on, I trained harder and longer.

  • Just be sure not to push yourself too hard. Here's a healthy thyroid recipe that contains many of the nutrients your thyroid needs to function properly.

  • Effects of Exercise.

  • Next, you need to find a doctor who is familiar with a functional approach to thyroid conditions, in the event you need some help. Thyroidal changes associated with endurance training in women.

  • Depression can go hand-in-hand with hypothyroidism. Exercise is a natural remedy for low moods.

  • Pin Gentle neck and shoulder exercises can also be helpful if you have had thyroid surgery and resulting neck and shoulder stiffness, says Michaels.

Without the right treatment and medication, your hypothyroidism symptoms are pretty much guaranteed to get worse—so do yourself a favor and get to the doctor, stat. Be sure to incorporate these tried and true suggestions as part of your regimen. Just keep moving. Boyden TW, et al. I adapt my exercise depending on where I am in life and health! About 10 million people in the U.

Stick to one cup of coffee a day. Should I look into changing his diet also? Health Topics. Choose an activity you enjoy.

Are you having the full thyroid panel tested? Have you seen cases where all other values or normal and rT3 is raised? Here are the top 5 most important things you need to do to prevent injury. Hypothyroidism occurs when too little thyroid hormone is produced.

How to Stay Active in Spite of Your Hypothyroid Symptoms

Anything which helps reduce inflammation exrreme immune function can potentially reduce this attack. When you have a thyroid disorder, exercise has a whole host of benefits that impact not only your overall health, but that can help relieve some of your symptoms. This means that we could have high cortisol levels almost constantly, where our body is in a constant stressed-out mode, and producing more cortisol by over exercising adds to this vicious cycle. Your heart rate is slower when you have an underactive thyroid, so it can be a jolt if you suddenly start exercising, the Cleveland Clinic states.

Would love to hear your thoughts. Try these habits to get a natural boost hypothyroidism energy without relying on coffee. Exercise even lowers your risk for heart disease, which is important since having a thyroid disorder automatically increases your risk of developing a heart condition at some point. If you decide to exercise which you should! In fact, it can mean quite the opposite. See also:. Substances Triiodothyronine Thyrotropin Thyroxine.

ALSO READ: Offers And Requests Exercises To Lose Weight

But since my thyroid went wonky, staying active has become much more of an uphill battle. Dean says. Extreme exercise and you have hypothyroidism there is no question that exercise is a very important part of any healthy lifestyle, but you must be careful to do it properly or you can wind up doing more harm than good. When you have an underactive thyroid, committing to an exercise routine can help to:. Try to stick to your fitness plan for 30 to 60 minutes three times a week, and combine that with healthy eating. This continued for about 8 months, til I had to end my season.

Zenhausern notes. Just keep moving. I got my TSH labs done and my range indicated 4. Search for your Rx now. Whilst I still battle with my weight, I am a lot fitter and happier now that I have found the right mix of exercises and levels of intensity that my body can cope with. Get your vibrant, healthy life back. Now we know how the thyroid works and why an underactive thyroid can make it harder to stay active.

Most Recent in Hypothyroidism

When cortisol is overly produced, it hypothyoidism inhibit thyroid function and cause adrenal dysfunction, where, even if our thyroid test results look OK, we and hypothyroidism feel rubbish. As I started to put weight on, I trained harder and longer. People with hypothyroidism can also benefit from strength training — exercises such as lunges, leg raises, and push-ups or those involving weight-training machines. Plus, exercise could be just what you need to boost your energy.

If you haven't exercised in a long time, you may want to take it slow, choosing no- or low-impact exercises to start with in order to let your body gradually adjust. Also would you advise that I do anything else for a form of exercise on top of this? Many of the exercise myths, mistakes, and just poor advice out there today all stem from the lack of knowledge and understanding of how exercise affects our bodies and hormones. Losing weight with thyroid disease can be a struggle. Thanks for your feedback!

ALSO READ: Exercise For Gaining Weight For Women

Are you having the full thyroid panel tested? Next, you need extreme exercise and find a doctor who is familiar with a functional approach to thyroid conditions, in the event you need some help. By closing this banner, scrolling this page, clicking a link or continuing to browse otherwise, you agree to the use of cookies. By the time I was diagnosed, I was exhausted. Although there are benefits to higher intensity training, such as improving overall health and building lean muscle, without maintaining a good balance of exercising, resting and recuperatingalong with proper nutrition, setbacks in our health and symptoms can plague us.

Type your drug name. The training you describe should not cause thyroid labs to look this way. This is due to cortisol being part of the glucocorticoid family, a substance that raises your glucose level. Aaptiv have meditation classes to help with brain fog and fatigue.

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Hi, This article brings on a lot of Aaah. Janick September 7, at pm - Reply. Not I want to hear from you: Are you going to start exercising to improve your thyroid? How does it work? Exercises like yoga and low-intensity exercises can be useful for helping you to maintain your existing muscle mass, but they often are not enough to trigger the building of new muscle mass.

Zenhausern notes. Weight gain is an unfortunate side effect of low thyroid. If so, how do you go about finding homeostasis? But, when your condition is well-controlled with medication, exercise can help you feel better.

Weekly yoga - Yoga is hypothyroidism great way to both exercise, improve your flexibility, and reduce your stress. When I was recovering from adrenal-related issues after my residency, I used an adrenal supplement which contained both adrenal adaptogens and adrenal glandulars such as this one. The reason you feel better is because of the stress hormones, which are excitatory yet thyroid-suppressive. Diagnosing Hashimoto's Disease. Can Exercise Benefit your Thyroid?

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Getting enough sleep is important for everyone—but especially for those with thyroid disorders. People with hypothyroidism can also benefit hypothyroidism strength training — exercises such as lunges, leg raises, and push-ups or those involving weight-training machines. If you are on too much thyroid medicationsome people may experience an excessively high heart rate during moderate to intense exercise.

Here's why. You can also talk to your doctor about a target heart rate extreme exercise and hypothyroidism to you. There are ways to maintain an active lifestyle even when your thyroid symptoms leave you feeling totally exhausted and depleted. Pin T4 is 1. Combination of straight endurance and interval training. Weight training is highly recommended as it builds up muscle mass and keeps the basal metabolism active.

Table of Contents. Remember, we just covered how a lack of fuel is what drives the thyroid-suppressive stress response when you exercise. She is well-recognised as a crucial contributor to the thyroid community extreme exercise and hypothyroidism has a large social media presence. Once you've figured that out, create a routine that incorporates the Department of Health and Human Services' DHHS physical activity recommendations: At least minutes of moderate-intensity aerobic exercise per week — that's 30 minutes a day — and two or more days of muscle-strengthening activities for all major muscle groups. And your metabolism is controlled or at least highly regulated by your thyroid gland. If you are on too much thyroid medicationsome people may experience an excessively high heart rate during moderate to intense exercise. Following these simple tips will put you ahead of ninety-nine percent of people out there that exercise and help prevent many common thyroid exercise dangers.

Understanding the Thyroid

However, the best way to get all the minerals you need to support hypothyroidism thyroid and in the proper doses is through supplements. Currently, I walk daily an hour or more and do yoga twice a week. Why or why not? You can check your cortisol levels with a 24 hour, four point saliva test to confirm. Health Hormone Conditions Thyroid Disorders.

  • Activities that tend to be popular among thyroid patients include: yoga, pilates, swimming, walking and even dancing.

  • Circadian Rhythm.

  • Be sure to incorporate these tried and true suggestions as part of your regimen.

  • But caffeine can mess with the way your body absorbs thyroid medication and make your symptoms, including fatigue, worse. Are you having the full thyroid panel tested?

Once you've figured that out, create a routine that incorporates the Department of Health and Human Services' DHHS physical and hypothyroidism recommendations: At least minutes of moderate-intensity aerobic exercise per week — that's 30 minutes a day — and two or more days of muscle-strengthening activities for all major muscle groups. An overactive thyroid hyperthyroidism produces excess thyroid hormones, which significantly increases your metabolism and heart rate. Lindsey also works with Division 1 collegiate athletes at a local university and contracts with the US Military and elite special forces units. Let's go into more detail about how exercise can help you, which exercises are the best, how much is too much exercise, and other tips to help improve your metabolism :. Losing weight with thyroid disease can be a struggle. In addition to cutting back on exercise, you may also want to add in an adrenal supplement to help support your cortisol.

Hypothyroirism little sleep can also increase inflammation. My feeling is that this is hypothyroidism a good way to go for me. Instead, thyroid sufferers need to be eating and replenishing their fuel supply before, during, and especially after exercise. I have Hashimotos and have read a lot about fasting and how it is beneficial for the thyroid. Exercise for five to 10 minutes to start with, and work your way up to the recommended amount of physical activity. Are you currently exercising to try and heal your thyroid? In addition to cutting back on exercise, you may also want to add in an adrenal supplement to help support your cortisol.

And hypothyroidism adequate exercise-nutrition is key too. So, it really depends on what your body can tolerate. What sort of work outs do you like? Many doctors only check TSH which can come back normal while the other parts of the thyroid panel would look abnormal or suboptimal. Welcome to the guidebook to your healthiest life.

Signs that you need to take things slower and reevaluate your exercise regimen hypothyroidism. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. If the doctor has given you the all-clear to exercise, start by making a plan. Below you will find my recommendations on how to exercise, how frequently you should be exercising, and the benefits of certain exercises over others: Weekly strength training - Strength training is one of the best exercises you can do for your thyroid because it helps to build muscle mass which can improve your metabolism. This is probably the single most important reason to exercise if you have hypothyroidism or any other thyroid-related issue.

The British Thyroid Foundation recommends pacing yourself rather than starting off too hard. Many studies show this among those who do cardio or endurance forms of exercise that require sustained periods of high energy production. By Jacob Stutsman. This hormone is produced by the pituitary gland, a small gland at the base of the brain, and starts a complex process that regulates endocrine function throughout the rest of the body. Using adequate exercise-nutrition is key too. Although the goal is at least 30 minutes a day, it doesn't have to be all at one time, the Mayo Clinic suggests.

Plus, if you keep the routine fun, you will be much more likely to continue it in the long run. Before the pandemic I also did swimming. Zenhausern says. But enough about the problem!

But what if your body is already being taxed? Other factors might play a role, including environmental temperature and the level of training, according to research published in the journal "Neuroendocrinology Letters. You'll likely be thankful if you do start to do a little bit of exercise, however, even if you have hypothyroidism and exercise fatigue. Build More Muscle and Build your Metabolism One of the benefits of improving your muscle mass is that it also increases your metabolism. The British Thyroid Foundation recommends pacing yourself rather than starting off too hard.

  • Weight gain is an unfortunate side effect of low thyroid. SingleCare savings are now available at Hartig Drug!

  • The timing of your workouts, however, can alter your TSH rhythm.

  • Originally published on 18th March Last updated on 3rd April Whilst exercising is well known to be beneficial and in fact crucial for good health, there is such a thing as over exercising. Plus, exercise could be just what you need to boost your energy.

Great ezercise should be taken with physical activity when you live with endocrine issues such as thyroid extreme exercise and hypothyroidism or adrenal dysfunction though it is more accurately referred to as hypothalamic-pituitary axis dysfunctionas too much exercise can exacerbate these conditions and actually cause us to feel worse. I would encourage you to work with a doctor who is knowledgeable in functional sports medicine and works with athletes. Joint pain is an unfortunate side effect of hypothyroidism. When you have an underactive thyroid, committing to an exercise routine can help to:.

Hypothyroidism a reduction in thyroid hormone tends to reduce your metabolism which often leads to weight gain. Save extreme exercise and hypothyroidism name, email, and website in this browser for the next time I comment. And this is true whether you are taking thyroid medication or if you are just healthy. If a person has an underactive thyroida condition known as hypothyroidism, they are more likely to have a lower basal metabolic rate BMR and, therefore, the potential for a higher body weight. Living Well With Hypothyroidism.

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View them in the app today. But, if not, five minutes is better than zero minutes. Aaptiv have meditation classes to help with brain fog and fatigue. Activities that tend to be popular among thyroid patients include: yoga, pilates, swimming, walking and even dancing.

But enough about the problem! Extreme exercise and hypothyroidism thyroid and leptin hormone changes in women following intense, prolonged exercise training. Try these habits to get a natural boost of energy without relying on coffee. Even if you have experience exercising, your hypothyroidism symptoms might signal that you need to take it slow. Subscribe Welcome to the guidebook to your healthiest life.

Too much exercise can put additional strain on an already taxed system and make you feel extreme exercise off. Hi Steve, exercise nutrition is essential, but it can only go so far. If you exercse thyroid disease then you'll want to find a plant-based protein powder which often is better absorbed, causes less gastrointestinal issues, and which can improve gut bacteria. You can also talk to your doctor about a target heart rate tailored to you. It's important to talk to your doctor if your thyroid symptoms aren't improving or getting worse, or if you think you have the symptoms of a thyroid disorder, especially before you start any sort of new exercise program. Publication types Clinical Trial Comparative Study. Also would you advise that I do anything else for a form of exercise on top of this?

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