Exercising with POTS
Exercise is extremely important in the recovery of POTS. That being said, it is also extremely challenging for POTS patients. Many of us begin to pass out during exercise. People with Chronic Fatigue Syndrome often have "Exercise Intolerance", which means you feel like you have the flu for days after an exercise session. Some people with POTS have EDS, which causes their joints to dislocate during exercise.
Despite all these challenges, I encourage you not to give up! Even if you go as slow as a mouse, it's still improvement compared to laying on the couch! Don't be too hard on yourself and remember that progress is usually really slow.
Despite all these challenges, I encourage you not to give up! Even if you go as slow as a mouse, it's still improvement compared to laying on the couch! Don't be too hard on yourself and remember that progress is usually really slow.
Stationary Recumbent Bike
I cannot recommend this enough. This is such a great way to get back into exercising. You can go so extremely slow.
Check Craigslist for deals on recumbent bikes. I got mine for free off of Craigslist because the screen was broken. As long the bike worked and I could adjust the difficulty, I didn't care that it wasn't recording my calories or distance.
I cannot recommend this enough. This is such a great way to get back into exercising. You can go so extremely slow.
Check Craigslist for deals on recumbent bikes. I got mine for free off of Craigslist because the screen was broken. As long the bike worked and I could adjust the difficulty, I didn't care that it wasn't recording my calories or distance.
Swimming
The pool is wonderful for people with POTS.
Before you start: grab a floatie, go to the deep end, and just float upright for a while. It is an incredible feeling. I find it hard to believe that I used to be able to be upright on land and be able to feel that good.
Next I'd suggest doing laps with a floaty or life vest. In the water your heart rate is much more normal that it would be on land.
Consider alerting the lifeguard that you have a fainting condition, and/or bring a friend along with you. Blacking out in water is dangerous, so make sure you are safe.
The pool is wonderful for people with POTS.
Before you start: grab a floatie, go to the deep end, and just float upright for a while. It is an incredible feeling. I find it hard to believe that I used to be able to be upright on land and be able to feel that good.
Next I'd suggest doing laps with a floaty or life vest. In the water your heart rate is much more normal that it would be on land.
Consider alerting the lifeguard that you have a fainting condition, and/or bring a friend along with you. Blacking out in water is dangerous, so make sure you are safe.
Biking
Biking is nice because you can sit down, but be careful if you struggle with dizziness/vertigo. I enjoy biking but have to be careful around cars and other people as moving objects make me dizzy. Balance can also be challenging.
As dorky as it looks, please do wear a helmet. We're way more likely to fall or crash into something than the average person.
Biking is nice because you can sit down, but be careful if you struggle with dizziness/vertigo. I enjoy biking but have to be careful around cars and other people as moving objects make me dizzy. Balance can also be challenging.
As dorky as it looks, please do wear a helmet. We're way more likely to fall or crash into something than the average person.
Walking
Start slow, and don't stop. I find that as soon as I stop to pick up after my dog, I start to lose my vision. When I move the contractions of leg muscles help force the blood back up to my head. When I stand still the blood pools quickly.
I'd suggest walking close to home and keeping your phone handy. Consider wearing a medical alert bracelet and make a plan of what you would do if you did pass out.
Start slow, and don't stop. I find that as soon as I stop to pick up after my dog, I start to lose my vision. When I move the contractions of leg muscles help force the blood back up to my head. When I stand still the blood pools quickly.
I'd suggest walking close to home and keeping your phone handy. Consider wearing a medical alert bracelet and make a plan of what you would do if you did pass out.
Seated Elliptical
These are really cool machines, often only found in rehab centers. It's basically an elliptical that you can do sitting down.
These are really cool machines, often only found in rehab centers. It's basically an elliptical that you can do sitting down.
Rowing or Rowing Machines
Really, any sort of seated activity is great for someone with POTS. I haven't been rowing on the water with POTS but I do enjoy using the rowing machine at the gym.
Really, any sort of seated activity is great for someone with POTS. I haven't been rowing on the water with POTS but I do enjoy using the rowing machine at the gym.
Canoeing
Please don't do this one alone. Bring someone with you who is strong enough to paddle the canoe back to shore without your help. Also, ALWAYS wear a life jacket, no matter what. Considering bringing a phone or GPS device like SPOT that can call emergency services, regardless of where you are.
Please don't do this one alone. Bring someone with you who is strong enough to paddle the canoe back to shore without your help. Also, ALWAYS wear a life jacket, no matter what. Considering bringing a phone or GPS device like SPOT that can call emergency services, regardless of where you are.
Resistance Bands
This was a new discovery for me. I realized that even on my bad days, I can sit up in bed and do a few exercises. I made a separate page for the type of Resistance Band Exercises I've found helpful.
This was a new discovery for me. I realized that even on my bad days, I can sit up in bed and do a few exercises. I made a separate page for the type of Resistance Band Exercises I've found helpful.
NEVER start any exercise program without first consulting your doctor. If possible, participate in a Cardiac Rehabilitation Program. At a Cardiac Rehab you will be monitored by machines and therapists as you slowly ease back into exercise.
For more resources on exercising with POTS, check out - Dysautonomia International
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