Being active is an important part of a healthy lifestyle for everyone, even if you are living with HypoPara. Regular exercise can offer many benefits, such as strengthening muscles and bones, improving your brain and heart health, and supporting daily living activities and independence. If you have HypoPara, you should exercise with care because it may affect the levels of calcium in your body.
Calcium helps your muscles contract and helps regulate your heart rhythm and blood pressure. When you exercise, your body uses the calcium in your blood. PTH helps your body use the calcium in your bones to replace what your muscles used. Since your body has little or no PTH, you will need to replace the calcium with food or supplements as suggested by your healthcare team.
Living with HypoPara is not the same for each person. Some people may exercise with ease, while others may have some difficulty. Either way, any amount of physical activity you are able to do can provide some health benefits and improve your overall well-being.
Tips to get you started
Talk to your healthcare professional: It is important to do this before starting or changing your physical activity. Discuss your calcium needs and which activities are safe for you
Take it slow: Start slowly and add more time, frequency, or intensity each week
Make a schedule: Plan physical activity for times during the day when you have more energy
Get moving together: Invite friends and family to be active with you
Tips for managing calcium levels when you exercise
2 to 3 hours before: Have a starchy, low-fat meal to help increase energy for your workout. (You can try this recipe for Apple Grilled Cheese)
1 hour before: Eat a calcium-rich snack, such as a glass of low-fat milk, or take some extra calcium. (You can try this delicious Tropical Yogurt Parfait recipe)
About 1 hour after: Have another snack to help your recovery, such as a banana or a handful of nuts. (You can try this recipe for Figgy Trail Mix)
Drink plenty of fluids: You can lose calcium through sweat, so remember to stay hydrated throughout the day and as you exercise
Types of activities to try
No matter which activities you choose, be sure to stretch before and after you exercise. This may help prevent the muscle cramps that can happen with HypoPara
Low-impact activities: Walking, swimming, or cycling can be gentle on your joints and bones while improving muscle strength. This may help lessen the risk of bone fractures that are possible with HypoPara
Flexibility and balance exercises: Yoga, Pilates, or tai chi can help with range of motion, muscle function, and balance, which may help reduce the risk of falls and injuries
Strength training: Lifting weights can help increase or maintain your muscle mass and bone strength. Start with light weights at first and slowly increase the amount of weight and number of repetitions
Remember to listen to your body. Pay attention to any signs of low calcium during or after exercise. This could be muscle cramps, tingling, weakness, or fatigue. If you experience any unusual or severe symptoms, stop exercising and check in with your healthcare professional
If you have HypoPara, it is important to talk with a healthcare professional before changing your diet.
HypoPara=hypoparathyroidism; PTH=parathyroid hormone.
