With starting any new exercise program, or even increasing your training load, you may experience a flare of symptoms. (And by “may” I mean you most likely will). This is because exercise can cause an increase in heart rate and blood pressure, which can be challenging for people with POTS to handle.
It’s completely normal to feel overwhelmed or even hesitant to continue with exercise, but it’s important to push through these initial symptoms. Stopping may seem like the best place to start when you feel bad. I get it, I have felt it. You are tired, you just want to sleep but can’t sleep with the adrenalin surges, everything hurts, you are nauseous and your ears are ringing. Quitting seems like the easiest way out, yet it is really the hardest.
Here's Why
First and foremost, exercise can and does help improve cardiovascular fitness and increase blood volume. When you stand up, your blood can pool in your lower extremities, causing a drop in blood pressure and an increase in heart rate. Exercise can help improve blood flow and increase blood volume, which can help prevent these changes in blood pressure and heart rate. (Check out my other article called “Calves are your second heart” for more detailed info on this! Really fascinating!)
In addition to the physical benefits, exercise can also have a positive impact on your mental health. POTS can be a challenging condition to live with and the symptoms can be difficult to manage. Exercise can and does help reduce stress, and anxiety and improve your mood as well. It also reduces and in many cases eliminates all together adrenalin surges.
Exercise can also help improve muscle strength and endurance, which is especially important for people with POTS.
Weak muscles can make it difficult to maintain good posture and balance, which can contribute to POTS symptoms. Causing things like coat-hanger pain, to worsen over time. By strengthening your muscles through exercise, you can improve your overall function and reduce your risk of falls and other accidents.If your symptoms of POTS are too severe to handle, it’s okay to modify the exercises or start with a lower intensity. It’s important to listen to your body and not push yourself too hard, as this can lead to further flare-ups of symptoms. However, it’s also important to not give up on the exercises completely, as this can lead to a decline in function and an increase in symptoms caused by deconditioning.
It’s okay to take things slowly and gradually increase your training load as you become more comfortable and your body adapts. That is the why SALT is built into levels like it is! It helps you increase your training load safety and realistically, with the goal to NOT cause a major flare. It’s also important to work with your care team to make sure you are cleared to start as well.
Remember, exercise may cause a flare of symptoms when you first start, but it’s important to push through and not give up. The benefits of exercise for POTS are worth the effort and can help you improve your overall function and quality of life. Don’t let initial setbacks discourage you from reaching your goals. Keep moving forward and you’ll see the positive changes in your health and well-being. Keep your SALT mindset!!
