Exercise Tips for POTS Patients

Exercise Tips for POTS Patients

Exercise is an important part of managing POTS, but it must be approached carefully to avoid worsening symptoms. Here’s how to build strength, endurance, and circulation while keeping your heart rate under control.

1. Start with Recumbent & Seated Exercises

• Begin with low-impact workouts that keep you in a seated or lying position, like:
  • Recumbent biking
  • Rowing machine
  • Swimming or water aerobics
  • Pilates or seated yoga
• These exercises improve circulation without triggering excessive tachycardia.

2. Strengthen Your Lower Body

• Weak leg muscles can worsen blood pooling, so focus on:
  • Leg presses, calf raises, and squats to improve circulation
  • Resistance band exercises to build endurance
  • Core strengthening (planks, pelvic tilts) to support blood flow

3. Hydrate & Increase Salt Intake

• Drink electrolyte-rich fluids before and after workouts to prevent dizziness.
• Consume salty snacks (pretzels, broth, electrolyte drinks) to maintain blood volume.

4. Avoid Overexertion & Gradually Increase Intensity

• Start slowly (5-10 minutes per session) and gradually build up.
• Monitor your heart rate (stay under 140-150 bpm, if tolerated).
• If you feel lightheaded, lie down and elevate your legs.

5. Cool Down & Recover

• Avoid sudden position changes (slowly transition from lying to standing).
• Compression socks can help prevent blood pooling post-exercise.

With a gradual, consistent routine, exercise can help reduce POTS symptoms and improve quality of life!