Table of Contents

• Why walking (not running) is one of the best exercises for Hashimoto’s and hypothyroidism
• Here are 5 damn good reasons to ditch running for walking if you have Hashimoto’s or hypothyroidism
• Walking provides a full-body stress-busting workout
• What No One is Talking About with Hashimoto’s
• Walking protects your joints and your knees
• Walking improves fat loss
• Walking is doable…even when you’re feeling tired AF
• Walking is excellent for your heart and hormones
• My honest review of The Walking Pad C2 for weight loss with Hashiomoto’s
• Let me explain why I decided to go with the Walking Pad versus other desk treadmills
• My experience using The Walking Pad at work
• The pros and cons of The Walking Pad C2

Losing weight with Hashimoto’s can feel like a slow uphill start-and-stop battle. 

This is especially true with exercise, which, if done wrong, can trigger a flare-up and leave you worse off than when you started.

This is why I always emphasize the importance of adopting a thyroid-friendly exercise program, like Thyroid Strong, which teaches you to work out smarter, not harder.

This includes regular Hashmoto’s-friendly strength training exercises and plenty of walking.

That’s right. Getting your steps in, working up to 10,000 a day, is a non-negotiable if you want to lose weight with Hashimoto’s. 

Yet, this rarely “just happens” unless you live in a big city and are walking everywhere and running to and from the subway.

If this sounds like you (and me these days!), you have two options:

1: Block off an hour to walk every day and/or

2: Invest in a desk treadmill to get your steps while working.

I like to do a little of both, and my new desk treadmill, The Walking Pad, has really helped me crush my goals with hitting 8-10K steps a day.

I’m sharing my honest review of the Walking Pad treadmill, the specific benefits of walking for weight loss with Hashimoto’s, and how to get a deal on this treadmill.

Why walking (not running) is one of the best exercises for Hashimoto’s and hypothyroidism

If you’ve been following me for a while, you know I push the importance of strength training using heavy weights and low reps with ample recovery time for Hashimoto’s weight-loss success.

This is essential for us Hashi ladies, as lean muscle helps rev up metabolism by building muscle, helping us burn more fat, regulate blood sugar, and helps with the turnover of our thyroid hormones.

But strength training alone is not enough (sorry!). 

Cardio is also non-negotiable if you want to finally conquer the Hashi bulge and reclaim your strong & sexy self.

But I’m not talking about HIIT or crazy-long cardio sessions like running or aerobics, which can trigger Hashimoto’s flare-ups and set you back for weeks.

Instead I recommend walking, working up to 10,000 steps a day, as the optimal form of cardio exercise for Hashimoto’s and Hypothyroidism.

Here are 5 damn good reasons to ditch running for walking if you have Hashimoto’s or hypothyroidism

1. Walking provides a full-body stress-busting workout

This is why so many experts recommend against high-intensity workouts, like running, which can trigger cortisol spikes. [1] [2]

Cortisol is your master stress hormone, and too much creates a domino effect on your entire hormonal system, leading to fatigue, feeling tired but wired, mood swings, and excess fat storage, especially around the belly.

In contrast, daily walking provides many of the same benefits as running without the wear and tear on your adrenal function and hormonal health—a win-win-win.

To be clear, high-intensity exercises are beneficial for some people. But I do not recommend them for Hashiomoto’s, hypothyroidism, or anyone with an adrenal issue or severe fatigue.

Related reading: Adrenal Fatigue and Hashimoto’s: Can they make each other worse?

2. Walking protects your joints and your knees

In Thyroid Strong, we teach you how to work out to eliminate knee and joint pain. (Yep, it’s totally possible.)

Walking is incredible for the knees and joints as it keeps the synovial fluid moving, boosts circulation, and increases mobility without the jarring effects of running, aerobics, or other jumping exercises.

Research has also shown low- to moderate-intensity exercises, like walking and strength training, can help reduce inflammation and improve Hashiomoto’s symptoms, whereas high-intensity exercise, like running, may do the opposite and exacerbate autoimmune symptoms. [3]

Learn more in: Knee Pain and Hashimoto’s. 

3. Walking improves fat loss

That may work for some people, at least in the short term, but ladies, let’s get real. 

What worked in our 20s and 30s will not work in our 40s and beyond. We’ve gotta be smart and change it up by working smarter, not harder.

How do we do that? Listen up.

Even though it may feel like you have to work harder at this age, the truth is lengthy high-impact cardio sessions can inhibit fat loss in people with Hashiomoto’s or hypothyroidism by stimulating cortisol release. [4] [5] It can also be hard on the heart long-term. [6]

In contrast, walking while maintaining a zone at 60-79% of your maximum heart rate (MHR) is ideal for fat loss as it keeps the body in a lower-intensity, fat-burning zone without spiking cortisol or overstressing your heart.

4. Walking is doable…even when you’re feeling tired AF

No matter how “perfectly” you’re rockin’ your Hashi protocol, life freaking happens, and we all have those moments or seasons that knock us down.

Babies, deaths in the family, divorce, injuries, sickness, and any type of trauma can make us feel exhausted, sore, and just not up for exercising.

However, even then, we can and must walk. 

Maybe not 10,000 steps a day, but enough to keep us moving in a healing direction vs. face down on the couch!

Walking is perfect for us Hashi ladies, even when we’re fatigued because it helps us stay active without depleting our energy and protects against burnout and fatigue.

Listen, I’m not asking you to push yourself hard and fast when you’re already beat.

But, no matter how life is treating you (and I’ve been in a deep, dark Hashi hole before), you’ve got to keep on moving, and walking is the gentlest way to do this.

5. Walking is excellent for your heart and hormones

Hypothyroidism and Hashiomoto’s affect various aspects of heart function, such as blood pressure, heart rate, and cholesterol. [7]

Lack of thyroid hormones and adrenal fatigue also have a negative downstream effect on hormonal balance, including stress, sex, sleep, and metabolic and appetite-regulating hormones. [8] [9]

This is why regular low-impact exercises, like walking and strength training, are that much more essential for women with Hashiomoto’s or hypothyroidism. 

These types of exercises help offset the heart and hormone effects of a suppressed thyroid and keep your weight in check without putting undue strain on your heart from overexertion, like running 10 or 20 miles a day, for example.

Now that we’ve covered some of the ah-mazing benefits of walking, let’s get into how the Walking Pad can help.

My honest review of The Walking Pad C2 for weight loss with Hashiomoto’s (spoiler alert: it’s a winner!)

Living in Colorado, with 300+ days of sunshine per year and loads of walking trails, should make getting my 10,000 steps a day easy.

When I lived in New York City, this was a no-brainer, as I always walked several miles a day just to get from one place to another.

But like most of you, I now spend much of my day working on my computer and chauffeuring the kiddos around instead of walking, and my steps have suffered.

So, when I kept hearing my colleagues raving about their Walking Pads, I knew it was past time for me to test one out.

Let me explain why I decided to go with the Walking Pad versus other desk treadmills:

1. I like the look of it. It’s sleek and stylish and comes in different colors.
2. I really liked the compact design and foldability for a small space, like a NYC apartment.
3. It comes with manual and automatic settings.
4. It’s remote controlled or you can use their App from your phone.
5. It tucks under a desk easily.

The Walking Pad ticked all my boxes, so I placed an order and hoped for the best. Here’s how it went.

It’s a good thing I lift weights because getting this 55-pound treadmill out of the box took some brute strength. But, once it was out, I set it up in just a couple of minutes—no tools, finagling, or cursing required.

I set it up under my walking desk so I could test it in my everyday working conditions. I donned my running shoes, switched it on, and was off!

The feel was smooth, it was very quiet and didn’t disturb my Zoom calls with my 1:1 functional medicine clients. I also liked the adjustable settings and step-tracking features.

The C2 model is designed for walking only (they have walk-run options, too), so I didn’t have to worry about it going too fast.

So far, so good. 

I turned it off, folded it up—which was super easy—and went about my evening routine, jazzed to give it a full test run the next day.

My experience using The Walking Pad at work

The next day, I got out my new Walking Pad C2, set it up, and gave it the full workday test.

I decided to walk during Zoom consults, which seemed easier than walking while typing (plus, I want my clients to see me walking my talk).

That went great. I got in 5,000 steps that day and had enough time to walk outdoors to make up for the rest. 10,000 steps plus fresh air and natural sunlight, done with time to spare.

After a few days of that, I tried the walk-and-type at a slow speed and luckily the walking pad is wide enough you don’t feel like you’re gonna fall off the side. 

I’ll admit it takes a little getting used to at first, but after a few tries (and no injuries), I became a pro. It’s been great for my coordination and cognitive health, too. 

I’m also excited about using my new desk treadmill when it’s too cold and snowy to walk outside this winter.

Overall, I’ve been thrilled with my Walking Pad so far and would highly recommend it to my clients looking for ways to get in their steps and lose weight with Hashimoto’s.

So far, so good. 

I turned it off, folded it up—which was super easy—and went about my evening routine, jazzed to give it a full test run the next day.

The pros and cons of The Walking Pad C2

Everyone loves a good pro and con list—especially when buying workout equipment—so let’s do this.

Pros of The Walking Pad C2

• It makes getting your 10,000 steps super easy.
• It’s a freaking time-saver! I love being able to get my steps in while I’m working. This has been life-changing for a busy working mama.
• It’s very quiet, making it excellent for moving while Zooming or on conference calls.
• Easy to set up and break down.
• Since the C2 model is only for walking (0.5-3.7 MPH), you won’t be tempted to run and stress your adrenals.
• It looks great and comes in a variety of fun colors.
• Easy to store. It fits in a small closet, under the couch, desk, etc. 
• More affordable (and sleek) than larger traditional treadmills and gym equipment.
• Feels solid, and the length and width are great.
• The remote makes it easy to change speeds.
• You have the option of using their App or Remote to control speed and settings, which is great for EMF- and screen-conscious folks (I see you!).
• The different speeds allow you to customize your walking speed based on how you’re feeling that day.

Cons of The Walking Pad C2

• It weighs 55 pounds, so take care if you’re hauling it up a few flights of stairs (and refer to my videos on proper form when lifting). If you’re doing the Thyroid Strong program, lifting this much weight shouldn’t be an issue.
• The C2’s walking belt size is just right for me, but those with a larger frame or longer legs may benefit from the longer and wider belts found in the A1 Pro and X25 models.
• I cannot comment on the product’s durability, though it’s performed well the past 2 years. It also comes with a 30-day money-back guarantee and a 1-year warranty.
• The weight limit on this model is 220 pounds, making it suitable for some body types but not all. Other models, such as the A1 Pro and X25, are designed for up to 300 pounds and have a wider walking belt.

After walking on it for several months, I think the Walking Pad C2 is totally worth the investment for weight loss and overall thyroid health, like taking your meds, lifting weights, going gluten-free, managing stress, and all the rest.

Use This Link and These Codes To Get a 20-30$ Discount on The Walking Pad

If you’re interested in a desk treadmill for walking, Walking Pad is offering 20% off walking models for my readers and 30% off running models with the following link and codes:

Use this link to access the Walking Pad site for special discounts.

From there, use the code: WPDKWALK for 20% Off Walking/Walk-Jog Models, including: 

• C1
• C2 (the treadmill reviewed here)
• P1 
• Z1
• A1pro

To choose the best model for you, consider specs like dimensions (I found the C2 was ideal for me) and maximum weight load.

Use this Code: WPDKRUN for 30% Off running models, including: 

• R1
• R2
• MC11
• X21
• X25 

Again, I recommend a walking model for Hashimoto’s weight loss, but if you have a runner in your family, the running models can also be used for walking.

For my Canadians, here’s the best place to get the Walking Pad.

Use the code WPDKWALK 20% off the walking models.

Use the code WPDKRUN for 24% off the run models.

Looking for more tips on losing weight and flare-free Hashiomoto’s workouts?

Grab my free download: The Three Biggest Workout Mistakes if You Have Hashimoto’s and What to do Instead to learn more.

Ready to whip your Hashimoto’s into remission and finally lose the weight? Check out the Thyroid Strong program to learn more.

In good health,

Dr Emily Kiberd