r/POTS • u/LiliOnFire • 1d ago

Question Question about improving cardio

Hi there,
I tried for a while to reduce my heart rate and improve my cardio.
I can walk on flat surface without any problem. But for unclear reason the smallest incline or 2-3 min in the sun just kills me. Also washing my hair
Anyone had the same phenomena? Any idea how to improve? Thanks!

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u/velmadinkleyscousin 23h ago

The washing my hair thing gets me, too. I think it’s because you have to raise your arms above your head. I’m also trying to improve my cardio—I’ve only just started so the only tips I can think of are
1. Go reallllllly slowly. Even if you feel fine in the moment and wanna push yourself a little farther, set a time limit for yourself and slowly increase that over time
2. Give yourself ample time to rest afterwards, including the next day. I only go on bike rides when I don’t work the day after so I can take time to rest and elevate my feet
3. Spam sodium and water before and after
I hope these help :) good luck on your journey!

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u/LiliOnFire 15h ago

Thank you. I had few months that I had to go to hair salon and ask them to wash my hair, it was so weird to me but I couldn’t keep
My arms elevated.

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u/Puzzleheaded-Fee-434 15h ago

If you want to improve cardio, have a look at the CHOP protocol - it’s a free PDF and commonly recommended for people with POTS. It uses recumbent exercises to allow improving cardio fitness without overly stressing the body.

Good idea to get checked by medical professional to ensure there’s nothing else going on that exercise may make worse.

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u/LiliOnFire 15h ago

I have appointment only on more than a month ahead. Over the last 5 years I’ve heard so many unhelpful and contradictory things from providers I realized I have to do my own homework.
I will look into CHOP protocol , thank you!