Easy Workouts for POTS

Managing Postural Orthostatic Tachycardia Syndrome (POTS) can make exercise feel daunting, but staying active is a crucial part of improving circulation, strengthening muscles, and enhancing overall well-being. By focusing on low-impact exercises that minimize standing, you can create a sustainable routine without triggering symptoms. Here are some effective and accessible workouts that don’t require special equipment or standing—perfect for life with POTS.

1. Seated Leg Lifts

This simple exercise helps strengthen your lower body while you stay seated. Sit on a sturdy chair, keeping your back straight and feet flat on the ground. Lift one leg straight out, hold for a few seconds, then lower it back down. Alternate legs for 10-15 repetitions each.

Watch a video guide for seated leg lifts.

2. Floor-Based Yoga Poses

Yoga can improve flexibility, circulation, and relaxation. Stick to floor-based poses like Child’s Pose, Cat-Cow, and Supine Twists. These positions minimize postural changes and provide gentle movement for your muscles.

Check out this yoga sequence designed for POTS.

3. Reclined Cycling Movements

Lie on your back on a yoga mat or soft surface. Lift your legs and mimic a pedaling motion, as though riding a bike. This is a great way to get your heart rate up without standing.

See how to perform reclined cycling movements.

4. Arm Circles

For a light upper-body workout, sit comfortably and extend your arms out to the sides. Make small circles in the air, gradually increasing the size. Perform 10-15 repetitions forward and backward. This improves arm strength and circulation without standing.

Learn how to do arm circles effectively.

5. Core Strengthening with Bridges

Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips off the ground, creating a straight line from your shoulders to your knees. Hold for a few seconds, then lower back down. Repeat 10-12 times to strengthen your core and glutes.

Follow this tutorial for bridges.

6. Side-Lying Leg Lifts

Lie on your side with your legs stacked. Lift the top leg as high as you comfortably can, then lower it slowly. Perform 10-15 repetitions per side to strengthen your hip muscles and improve stability.

Watch this video for side-lying leg lifts.

7. Gentle Stretching

Stretching is essential to relieve muscle tension and improve circulation. Focus on seated or reclined stretches, such as hamstring stretches or side stretches. These movements promote flexibility and help alleviate stiffness without taxing your heart.

Try these seated stretches.

The Role of Hydration and Electrolytes

Hydration is a cornerstone of managing POTS, especially during and after workouts. Staying hydrated helps maintain blood volume and prevents dizziness or fainting. Enhance your hydration with electrolyte solutions like NormaLyte, designed to provide essential minerals like sodium and potassium to support your body’s needs. Proper hydration ensures your workout is safe and effective, helping you build strength and endurance over time.

Final Tips for Exercising with POTS

• Listen to your body: Start slow and adjust intensity as needed.
• Stay cool: Overheating can worsen symptoms, so opt for a well-ventilated space.
• Set realistic goals: Celebrate small victories and focus on consistency.

By incorporating these exercises into your routine and prioritizing hydration, you can stay active and manage your POTS more effectively. Always consult with your healthcare provider before starting any new workout regimen.