Gyakorlatok Hashimotóra — erő + fáradtság-tudatos ütem

Hashimoto's thyroiditis adds two constraints to normal exercise programming: fatigue is the dominant felt symptom (even on well-titrated levothyroxine, residual fatigue is common), and treatment-related considerations matter — levothyroxine absorption drops 20-40% if taken too close to food, coffee, calcium, iron, soy, or fibre. The exercise side: Mazokopakis 2015 review shows strength training specifically improves muscle quality and quality-of-life in Hashimoto's patients, and aerobic training helps with the cardiovascular sequelae of long-standing hypothyroidism. Pacing logic mirrors fibromyalgia at start — begin lower than you think you can handle and build by ≤10% per week to avoid PEM-like crashes.

Volya's catalogue carries the foundation: slow-arm-swing-walk for entry-level cardio (sunshine helps with vitamin D, almost universally low in Hashimoto's), standing-march for indoor variants, wall-push-up for low-load upper-body strength, supported-glute-bridge for joint-friendly glute work, scapular-retraction for postural support, diaphragmatic-breathing for stress regulation, cat-cow for gentle mobility. The AI coach also knows the nutrition side — levothyroxine timing 30-60 min before food/coffee/calcium/iron/soy, selenium 100-200 mcg/day (1-2 brazil nuts max per day, toxicity above 4), iodine paradox (deficiency AND excess worsen), ferritin testing (low ferritin worsens hypothyroid symptoms even with normal TSH), B12 mandatory for vegans, vitamin D test-first, and the gluten elimination caveat (only with celiac workup first). This page is informational — NEVER a replacement for thyroid medication, work with your endocrinologist on the full plan.