Stiff muscles, persistent fatigue and puffiness are common struggles for people living with hypothyroidism.
For 33-year-old beauty entrepreneur Najwa Abdul, managing these symptoms goes beyond medication.
She has also turned to low-impact exercise as a way to support both her physical and emotional health.
Hypothyroidism, a condition in which the thyroid gland does not produce enough hormones, can affect energy levels, mood and metabolism.
For many patients, it can also lead to water retention, muscle stiffness and increased sensitivity to stress.
Najwa, who experiences hormonal imbalances, says these symptoms can fluctuate depending on her stress levels.
“People with hypothyroidism may feel stiff, and the muscles can become tight, especially when under stress.
“Water retention is also quite common,” she explains.
She adds that elevated cortisol levels – often linked to stress – can make emotional regulation more difficult while also contributing to physical tension.
To manage this, she prioritises low-impact exercises that support relaxation and circulation, helping her better cope with the daily demands of the condition.
Improving lymphatic flow
Her mornings begin slowly and intentionally, with a focus on rest and recovery.
“I spend time in my backyard to get some sunlight and lie down with my cat to lift my mood,” she says, describing it as a form of grounding – a practice believed to help reduce stress through contact with the earth’s surface.
From there, she incorporates gentle, consistent movement into her routine.
“We need to focus on movements that help stimulate the lymphatic system and lower cortisol levels,” she explains.
Her routine includes using a yoga ball – commonly known as a birthing ball – for gentle lymphatic stimulation.
This helps encourage the movement of lymph fluid, which may reduce swelling and support the body’s natural waste removal processes.
“I also do yoga stretches, which I’ve practised for a long time, and it’s my favourite part of the morning routine,” she says.
“Even if I don’t have time for a full session, I’ll still stretch.”
According to general practitioner Dr Liau Bee Teng, who specialises in functional medicine, even simple movements can support lymphatic flow.
“Any kind of movement encourages lymphatic circulation, even stretching,” she says.
However, she emphasises the importance of balance.
“Exercise should not be purely catabolic, where you run, pant and sweat excessively.
“You also need anabolic movement to build muscle, such as light weights, squats and planks, alongside flexibility exercises like yoga, Pilates or tai chi.”
For Najwa, finding this balance has been key.
In addition to home workouts, she goes to the gym three to four times a week, combining low- impact cardio, stretching and strength training.
While movement remains central to her lifestyle, she avoids overly intense workouts.
“High-intensity activities can raise cortisol levels, so I focus on low-impact exercises such as yoga, walking or cycling,” she says.
Although she occasionally incorporates more intense sessions, she listens closely to her body.
“Over-exercising can increase stress levels, which may affect weight and overall well-being,” she explains.
“I’ve learned to understand what works best for my body.
“I still do weight training, but I make sure my heart rate stays within a safe range, as advised by my doctor.”
Over time, these adjustments have led to noticeable improvements.
“Symptoms like bloating, puffiness, anxiety and brain fog have improved significantly,” she says, adding that she feels about 90% better following treatment and lifestyle changes.
Stimulating circulation
Najwa is not alone in turning to gentle movement as part of managing a chronic condition.
Twenty-eight-year-old visual merchandiser Hasya, who lives with eczema, also does so.
She incorporates self-massage and stretching into her routine, either in the morning or during her free time, to support circulation.
“At first, physical activity was less about fitness and more about mental well-being,” she says.
“Over time, I realised that movement helps improve blood circulation, which can be an issue for people with eczema.
“Once I understood that, I started incorporating more stretching and self-massage instead of intense workouts.”
While some may seek professional masseurs, Hasya prefers to do it herself.
“I’ve never gone for professional massages because eczema makes me anxious about people touching my skin, so I do it myself,” she says.
“Even now, I do it occasionally, whenever my body feels like it needs it.”
Over time, she has become more aware of how eczema shapes her daily habits, emphasising that lifestyle changes should be personalised.
“You can’t simply copy someone else’s routine.
“Everyone’s body and daily schedule are different,” she says.
Dr Liau adds that while exercise can help reduce stress, it is important to find the right balance.
“If you don’t move enough, it affects your body.
“But if you over-exercise, that can be harmful too,” she explains.
She also highlights the importance of timing when it comes to physical activity.
“Exercise is generally aligned with daytime activity,” she says.
“Exercising late at night may be perceived by the body as a stress signal, as it is typically a time for rest.”
However, modern lifestyles, she notes, often make this balance difficult to achieve.
“In the past, people moved naturally throughout the day: walking, working outdoors.
“Today, long working hours and commuting mean many people only have time to exercise at night,” she adds.
Why sleep matters
While exercise supports the lymphatic system, the glymphatic system plays an equally important role in overall health, particularly during sleep.
Dr Liau explains that the glymphatic system is responsible for clearing waste from the brain during sleep.
“It’s essentially how the brain removes toxins,” she says.
“This process mainly occurs at night, typically between 11pm and 3am.”
She adds that poor sleep may contribute to the rise in neurological conditions such as Parkinson’s disease and dementia.
“When we don’t get enough quality sleep, the brain cannot effectively clear waste, leading to a build-up of toxins over time,” she says.
This helps explain why people often feel groggy and unfocused after a poor night’s sleep.
“If you don’t sleep well, the glymphatic system cannot function properly, which affects concentration and mental clarity the next day,” she says.
In today’s fast-paced environment, where people are constantly exposed to information – from phones, social media and daily interactions – this process becomes even more important.
“You can’t retain everything you experience during the day.
“The brain needs time to clear unnecessary information,” she adds.
Good quality sleep, at the right time and in sufficient duration, is essential for maintaining both brain health and overall well-being, she notes.
