Safe and Effective Workouts for Individuals with Chronic Low Blood Pressure and Postural Orthostatic Tachycardia Syndrome (POTS)

Introduction

Pregnant with chronic low blood pressure (hypotension) and Postural Orthostatic Tachycardia Syndrome (POTS) can be challenging, but finding the right combination of exercises can significantly improve one's quality of life. Surya Namaskar and general warm-up exercises are beneficial for those with hypotension. For individuals with POTS like Surya, who does not have the option of using her arms due to bilateral Thoracic Outlet Syndrome (TOS), water fitness offers a unique and effective solution.

Water Fitness for POTS and Hypotension

As a POTS patient, Surya discovered the benefits of water fitness in 2013. She utilizes a heated pool to perform various water exercises, such as gently dancing, cross-country jogging, dolphin kicks, and scissor leg movements. Because water exerts hydrostatic pressure that helps with blood circulation and nerve pain, these exercises are excellent for both her hypotension and POTS symptoms. Additionally, the pool allows her to stay warm due to her difficulty in regulating her body temperature. This is crucial as even water exercise can elevate her heart rate to 150 BPM, as observed by her Polar Ignite watch.

Advantages of Water Fitness

Reduced stress on joints: The buoyancy of the water ensures that the joints are under less stress, making it easier to perform movements without exacerbating symptoms. Better circulation: Hydrostatic pressure and the warmth of the water can help improve blood flow, supporting individuals with POTS. Calming effect: The repetitive and rhythmic nature of water exercises can be soothing and calming for those with POTS. Warmth regulation: POTS and hypotension often come with difficulties in regulating body temperature. Water exercises allow for better temperature control.

Alternative Exercises for Individuals with POTS

In addition to water fitness, there are other exercises that can be considered for individuals with POTS. Here are some recommendations:

Bench Exercises

For individuals who can work from the floor, bench exercises can be a good option. These exercises should be done with light to moderate weights initially, increasing progressively as the individual gains strength. It is essential to have a partner to help with the movement and weight adjustments. The following exercises are suggested:

Bench Press: Start with light dumbbells (10-15lbs) and perform a bench press, starting over the head and bringing the weights to the chest, then lifting them to the ceiling and back. Leg Raises: Sit on a gym bench with your legs bent, using ankle weights to challenge your thighs. Straighten your legs without lifting them off the bench, doing 10-15 repetitions. Heel Raises: Place your feet on a bench and raise your heels, engaging your calf muscles. Do 10-15 repetitions to strengthen the calf muscles.

For individuals with TOS, it's crucial to start with light weights and gradually increase the intensity. It's also important to maintain proper form and posture to avoid exacerbating symptoms.

Importance of Professional Guidance

Getting guidance from a personal trainer is highly recommended, even though it may require an investment. A personal trainer can demonstrate the exercises, making it easier to progress independently once the basic techniques are mastered. However, for individuals with POTS and TOS, it might be necessary to have a friend assist them with the exercises to ensure proper form and weight adjustments.

Conclusion

Living with POTS and chronic low blood pressure is challenging, but incorporating appropriate exercises can significantly improve one's quality of life. Whether through water fitness or bench exercises, finding the right routine that complements one's specific needs can be a transformative experience. By focusing on gentle, controlled movements and seeking professional guidance when necessary, individuals can enhance their physical health and reduce the impact of their symptoms.