Managing POTS Through Exercise One of the biggest recommended ways to manage symptoms of postural orthostatic tachycardia syndrome (or POTS) is one that people dislike the most: exercise. Studies have shown that exercise makes a difference in managing symptoms of POTS. The more sedentary you are, the worse your flares can be. The new year is here, and for most normal people that often means they begin thinking of a workout routine to fit into their schedule. It could be a commitment to losing weight or maybe to being a little healthier overall. For patients with POTS, this may not be something on your mind at all. After all, how do you exercise with POTS syndrome? You may also be wondering if exercise can make POTS worse. When you’re low on spoons, exercise can be seemingly impossible, but it doesn’t have to be. You can workout with POTS! If you are able to find the strength to commit to an exercise routine, you may find that the symptoms of POTS will lessen overall. Floor exercises for POTS or seated exercises for POTS are best! Here’s our go to exercises for POTS patients that are quick and easy on your body while still getting you moving. Best Exercises for POTS Patients Lying Leg Raise. Lay down on your back. Place your hands straight out with palms to the ground. Raise your legs perpendicular to your hips then slowly lower back to the ground. Repeat this exercise. Side Leg Raises. Lay on the ground on your side. Lift your top leg and hold the position for a count of 5. Alternative legs doing reps of 10. Elbow to Knee Raise. This can be done laying down or in a seated position. Raise your bent right knee to your bent left elbow. Then do the opposite and raise your bent left knee to your bent right elbow. Repeat this exercise. Hip Scissor Kicks. Lie on the floor and kick your legs into the air alternating raising legs. Do not rest the legs. Do this for one full minute. Seated Wiggles. Sit on a chair. Alternate lifting your legs and bending your spine opposite the lifted leg. Do this for a count of 30. Use Equipment. Something like the Stamina 55-1602 Inmotion Elliptical machine can be used while sitting down. It’s perfect for someone who is just starting out but wants equipment that can help. There are a lot of great options online. Do a search of
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This chair cardio routine is full of seated POTS exercises that you can do right from home. Check out the full cardio workout!
It's the dreaded advice you know your physician is going to eventually bring up. Exercise. But, it's been way. too. long. since you last exercised. You're not even sure if you can do a sit up without passing out. Maybe you were a marathon runner before your diagnosis. Or, maybe you were the average couch potato who enjoyed reading books more than running down the street. The fact remains that you are not tolerating exercise well. WHAT IS EXERCISE INTOLERANCE Exercise intolerance is a condition in which a person experiences symptoms such as shortness of breath, fatigue, or chest pain when they exercise. These symptoms can occur even when the person is exercising at a level that is normally expected for their age and size. There are many causes of exercise intolerance, including heart disease, lung disease, anemia, and even some chronic illnesses such as POTS, or postural orthostatic tachycardia syndrome. As someone with chronic illness, have you found yourself sucking in air by going up a flight of stairs? What about just going to the mailbox in the heat? You may have exercise intolerance. Let's look at the symptoms. SYMPTOMS OF EXERCISE INTOLERANCE Shortness of breath Fatigue Chest pain Lightheadedness Dizziness Nausea Vomiting Muscle cramps Right. Okay, so those symptoms are basically your life. UGH. If you experience any of these symptoms during or after exercise, it is important to stop exercising and rest. We know, we know. If you stop you might never start again. That's okay. If you find it difficult today, try again tomorrow. The point is consistency. If the symptoms are severe or do not improve with rest, you should see a doctor. POTS AND EXERCISE INTOLERANCE Postural orthostatic tachycardia syndrome (POTS) is a condition that affects the autonomic nervous system, which controls involuntary body functions like heart rate, blood pressure, and breathing. People with POTS often experience a rapid increase in heart rate when they stand up, which can lead to symptoms like lightheadedness, dizziness, and fatigue. One of the most common symptoms of POTS is exercise intolerance. This means that people with POTS may have difficulty exercising or may experience worsening symptoms after exercising. There are a few reasons why exercise intolerance can occur in people with POTS. Reduced blood volume: People with POTS often have a lower blood volume than people without POTS. This can make it difficult for the heart to pump enough blood to the brain and other organs when they are upright, which can lead to lightheadedness and dizziness. Improper blood distribution: The autonomic nervous system is responsible for distributing blood throughout the body. In people with POTS, the autonomic nervous system may not be working properly, which can lead to improper blood distribution. This can cause symptoms like lightheadedness, dizziness, and fatigue. Muscle weakness: People with POTS may also experience muscle weakness. This can make it difficult to exercise and can lead to worsening symptoms after exercising. HOW TO EXERCISE WITH POTS Your doctor finally said it to you, didn't he? He said that the next step to managing symptoms of POTS is exercise. Or, maybe you are simply desperate enough to try anything even if it means borrowing from tomorrow's energy levels (hello, spoonies!). Here's some great tips on how to manage starting an exercise routine: Start slowly: It is important to start exercising slowly and gradually increase the intensity and duration of exercise over time. Listen to your body: It is important to listen to your body and stop exercising if you start to feel lightheaded or dizzy. Stay hydrated: It is important to stay hydrated before, during, and after exercising. We recommend drinking a NormaLyte before and after an exercise routine. Not sure how much NormaLyte to drink? It's best to ask your physician. Elevate your legs: If you start to feel lightheaded or dizzy, elevate your legs to help improve blood flow to your brain. Take breaks: What's the saying? Rome wasn't built in a day (wiki it here). If you need to take a break during exercise, do so. It is better to take a break and continue exercising later than to push yourself too hard and worsen your symptoms. If you have POTS and are experiencing exercise intolerance, talk to your doctor. They can help you develop a personalized exercise plan that is safe and effective for you. Here are some additional tips for managing exercise intolerance with POTS: Choose exercises that are low-impact and do not require a lot of standing. Exercise in a cool, well-ventilated environment. Wear compression stockings or garments to help improve blood flow. Stay hydrated before, during, and after exercising. Gradually increase the intensity and duration of exercise over time. Listen to your body and stop exercising if you start to feel lightheaded or dizzy. What kind of exercise program worked best for you? Give us your best POTS exercise tips below!
As I’ve talked about on Instagram and Twitter, I am trying a POTS exercise program. It is designed to help POTS patients reduce symptoms and maybe even retrain the heart to react to activity correctly. Let me make this clear before we get started: I am not a medical professional. I am doing this under […]
Exercise is an important aspect of managing Postural Orthostatic Tachycardia Syndrome (POTS), a condition that causes a significant increase in heart rate when standing up. For individuals suffering from POTS, it may be challenging to incorporate physical activity into their daily routine due to symptoms like fatigue, dizziness, and palpitations. However, exercise can substantially improve these symptoms with the right approach, enhancing their quality of life. Key Benefits of Exercise for POTS Patients Improving Cardiovascular Health People with POTS often have smaller hearts compared to healthy individuals, a condition known as cardiac atrophy. Regular exercise can help increase the heart's stroke volume and overall size, moving it toward normal levels and improving cardiovascular efficiency. Enhanced Blood Volume and Circulation Exercise helps increase blood volume, which is crucial for POTS patients who typically struggle with low blood volume. Increased blood volume ensures better blood flow and heart function, reducing the severity of symptoms when changing positions. Strengthening the Autonomic Nervous System Regular physical activity aids in regulating the autonomic nervous system, which controls involuntary bodily functions such as heart rate and blood pressure. This can lead to more stable bodily responses and fewer symptoms. Recommended Types of Exercise for POTS It's important to tailor exercise routines specifically to the needs of individuals with POTS, focusing on types of activities that are less likely to provoke symptoms while still providing cardiovascular and muscular benefits. Here are some ideal exercises: Recumbent Exercises Starting with exercises that can be performed in a reclining position, such as rowing or recumbent biking, helps minimize the risk of symptoms related to upright posture. Swimming Being horizontal in water provides natural compression and supports blood flow, making swimming an excellent exercise for POTS patients. However, once out of the pool, some individuals may experience a return or worsening of symptoms due to the loss of this compression effect. To help relieve some of these symptoms, drinking an Oral Rehydration Solution (ORS) like NormaLyte before and after swimming can be beneficial. NormaLyte quickly and effectively restores lost electrolytes and replenishes body fluids, ensuring optimal hydration and reducing POTS symptoms. Resistance Training Incorporating light weights or body resistance exercises while seated can help build muscle without the orthostatic stress of standing activities. Gradual Progression to Upright Exercise As tolerance improves, gradually introducing upright exercises can help further build endurance and strength. Walking and gentle aerobic exercises are suitable as patients progress. Tips for Safe Exercise with POTS When exercising with POTS, safety is crucial to prevent exacerbating symptoms. Here are some tips to ensure a safe workout routine and make your exercises count: Monitor Symptoms Keep track of how different exercises affect your symptoms. Adjust the intensity and type of exercise based on your body's responses. Stay Hydrated and Maintain Electrolyte Balance It's crucial to hydrate before, during, and after exercise. Replenishing electrolytes is equally important, as sweating can deplete essential salts required for healthy nerve and muscle function. Using a specialized rehydration product like NormaLyte can be particularly effective in maintaining electrolyte balance during exercise, providing the necessary ions to help manage POTS symptoms effectively. Be Consistent Even small, regular increments of exercise can yield significant improvements over time, more so than sporadic efforts. Incorporating exercise into your routine with POTS will require patience and persistence. However, the cardiovascular benefits and reduction in overall symptoms make it all worthwhile! To support your exercise routine and ensure optimal hydration, consider incorporating NormaLyte’s oral rehydration products into your regimen. Our products are specifically formulated to replenish the electrolytes lost during exercise, helping to maintain the balance necessary for managing POTS effectively. Explore our collection of oral rehydration solutions, from our convenient travel-friendly oral rehydration sticks to our PURE electrolyte capsules, and take a proactive step towards confidently managing your condition today.
"I work out just like you work out. Well, maybe not exactly the same way you do."
These tips from doctors, strength coaches, and physical therapists can help you create a routine.
As I’ve talked about on Instagram and Twitter, I am trying a POTS exercise program. It is designed to help POTS patients reduce symptoms and maybe even retrain the heart to react to activity correctly. Let me make this clear before we get started: I am not a medical professional. I am doing this under […]
The list of embarrassing symptoms that comes along with having POTS (dysautonomia) is long. Dizziness, fainting, diarrhea, and uncontrolled sweating are just the tip of the iceberg when it comes to dysautonomia symptoms. This week I’m going to go over some of the most embarrassing symptoms I've found solutions… or semi-solutions for. Hopefully to save
Printable Chair Yoga yoga poses offer a convenient way for you to maintain your wellness routine, right from the comfort of your home or office. With easy-to-follow visuals, they guide you through gentle stretches and poses that can improve flexibility, reduce stress, and increase circulation, all without the need for specialized equipment.
A dysautonomia expert explains why and how you can be physically active if you have postural orthostatic tachycardia syndrome.