Story Time: I was isolated in our home for the first few years of marriage. I only ventured out for appointments and family events, with the occasional dinner date in-between. It was a lonely time that deeply rocked my mental health.
I didn’t officially meet our neighbors until the fall of 2017, almost four years after we moved in. I was elated to be doing all the things with newfound freedom from my wheelchair. One night we walked to a bonfire across the street, an annual gathering I would watch from the window years prior. When I introduced myself, everyone started settling their bets! One friend said they wagered on theories as to whether or not I was real and that Michael might actually be insane. They considered that I was:
- real, alive but unwell & hiding out,
- real but dead, stuffed and kept in the basement like Norma Bates,
- made up because Michael was trying to create the narrative of a married man.
Clearly I’m not made up but Theory #2 was a possibility; there are taxidermy shops on every corner ’round here.
My POTS symptoms got so bad this month I’ve been reliving that mid-2010s lifestyle. I can correlate health regression in the past with a trigger (surgery, long periods of severe depression, lack of access to TPN or IV fluids) but this feels random. I hit a wall and a large portion of my progress went to down the drain overnight. I’m throwing major Boo Radley vibes at my neighbors again. At least this time they know what’s up.
Wiggle Room
No matter where I’ve been in my chronic illness journey, my goal has always been to get healthy enough to have wiggle room. I need to have enough weight on my body in case I get an infection (preferably not COVID) and lose ten pounds. I need to feel hydrated enough to be able to spend a few hours away from home without getting faint. I need to make sure my diet is clean enough so I can occasionally have a treat without going into anaphylaxis. Wiggle room is the key to long-term stability with my health.
Even for the shittiest year in history, I made a lot of progress and had a great summer. No, it was incredible. I got to taste the part of life I dreamt about for years and did things I grieved when I fell sick. Every day I spent an hour watering the garden & plants around our property. I swam in the lake and spent massive amounts of time in the sun with friends. I could run around with my their children without becoming winded & focus on the joy, which was foreign to this chapter of my life.
Why Exercising is Important with POTS
All that fun was actually doing something for me. Swimming, yard work and outdoor activities kept my heart in excellent condition, along with planned exercise on the treadmill. With a vigorous lifestyle and previous conditioning, I could easily maintain myself in peak form. Summer seemed to turn to straight into winter this year and my body followed suit. Everyone’s condition is different but physical exertion (mostly treadmill intervals) is essential to my POTS recovery:
- Strong calves and leg muscles act as internal compression stockings, returning blood flow back up toward the heart.
- It helps with all blood flow, minimizing several debilitating symptoms: frequent fainting, severe migraines, cluster headaches, brain fog.
- Incline work on the treadmill (resistance + cardio) keeps my heart in tip-top shape. A strong heart = POTS resilience = longer-term maintenance!
- The more I sweat from provoked exercise, the less I seem to experience temperature dysregulation. Just an observation.
Obviously working out also has positive effect on my depression (hello, endorphins) and strengthens my joints & bones–hEDS and I are in this for life. While running is hard on my knees I’m lucky to have the option to manage some musculoskeletal issues with exercise. I consider it a privilege.
Getting Back
Dysautonomia recovery has been the second most difficult obstacle to overcome for me. That first step is nearly impossible, a reminder of why POTS is compared to CHF. At one point I was so deconditioned that I would pass out instantly if there was a loud noise (the Fourth of July was a sumbitch). I could barely take a deep breath without consequences, a complete mess.
Fitness programs prescribed by my doctors were a nice jumping off point, though they never worked well enough. Each of their options left me with a plateau. While I use the Peloton bike after a physical injury, treadmill training is my thang. I had to create my own path specific to my body, my ability level, my POTS. A few programs do deserve an honorable mention as they inspired my own recovery techniques. I had to learn to walk before I could run.
POTS Treatment Center: Exercise + Nutrition
Levine Protocol
Treadmill Routine
Is it a good day, a bad day or an in-between day? The answer comes to me every morning as I wake up. Sometimes it’s clear to me throughout the night if I’m camping in front of the toilet. This answer influences how I approach everything. My “routine” has to be extremely flexible, just like everything else in life with chronic illness.
I do a different workout every single time I step on the treadmill, tailored to what type of day it is and where I’m at in the recovery process. The format is always the same, intervals based on where I’m at in my mile.
Mile Marker | Speed | Incline |
0.0 to 0.35 | 4 mph | Starts at 3% |
0.35 to 0.5 | 6 to 6.2 mph | Decreased to 0.5% |
0.5 to 0.85 | 4 mph | Increased to 4% |
0.85 to 1.0 | 6 to 6.2 mph | Decreased to 0.5% |
I chose these mile markers because it is manageable for me no matter what my fitness goals are. I manipulate the speed and incline to reach those goals. The variations help me build stamina while keeping my heart rate at a safe number:
- I adjust the incline (typically only 1%) at every half mile. This gradual increase keeps my heart rate from jumping too quickly and my body from overheating.
- On good days I adjust the “sprint” incline from 0.5 to 1 or 1.5%, and the “recovery” incline ends up at 15%.
- I purposely bought the NordicTrack X11i because it allows up to a 6% decline for the days when I’m seriously deconditioned. It’s nice to be able to move without spiking your heart rate to dangerous numbers. Sometimes going downhill is the right path.
- My speed variations stay pretty consistent between 4 and 6 mph. On bad days I stay at 4 mph and refuse to jog at all. On good days I push myself to 6.3 mph sprints. Pre-POTS days I could run a 10k at 7+ mph without stopping. I was a beast.
- Distance variations depend on how much time I have that day and how the rest of my week looks. On bad days, a half-mile at 0% incline kills me. On good days I can pound out a 5K and not miss a beat. In 2018 I managed to do six-mile workouts…before SMAS ruined the party.
- Since incline is key to making progress, time is not important to me. I don’t force myself to have timed fitness goals at this point. I hit pause and jump off the treadmill and so many times it’s almost funny. If I don’t take time to let my heart rate come down to a safe number when I need to, I would have consequences and hurt myself further.
- My workout frequency chart would look like a scatterplot. It all depends on my lifestyle, which fluctuates with the seasons. During early quarantine days I chose hiking in the woods as opposed to staying in the house on a machine. I currently try to get on the treadmill three times a week.
I prefer to call this MIIT: Moderate-Intensity Interval Training. My autonomic nervous system may never allow me to do higher-intensity exercise and I’m fine with that. I’m content being able to walk, do housework and spend time with my people, i.e., wiggle room.
Outdoor runs are not feasible for me. Treadmill training is monotonous but it gives me control I don’t have on pavement. I can jump off and lay down at any point if I feel sick on the machine, and this happens often. These country roads make it difficult to go on shorter runs, one of few reasons I miss suburbia. Fainting or pooping on a jog two miles from my house is a safety hazard, to say the least.
Today, I’m nowhere near where I want to be health-wise and I don’t know if I ever will be. Bouncing back is just life. Getting derailed and realigned again is part of everyone’s journey, so I try not to be too hard on myself when this happens. Chronic illness fluctuates, abilities come and go and all you can do is remain as consistent. Find what works for you and run with it!