The Levine Protocol exercise plan is arguably THE most important thing you can do to improve your life with POTS. If you have POTS, you may be thinking, “WHAT? I’m supposed to exercise??” My answer is a big YES! This post reveals what the protocol is and how you can begin implementing it into your daily life.
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What is the Levine Protocol exercise plan?
The Levine Protocol is an exercise therapy plan for patients with POTS created by a cardiologist named, Benjamin Levine. His studies revealed that consistent exercise is a crucial part for improving the lives of those with POTS. The exercise plan is a combination of targeted heart rate cardio exercises and strength training that focuses on the lower body, chest, and core. These exercises help improve the blood flow in your lower extremities and build up your tolerance level to physical activity.
Thankfully there is a chart here that gives you a daily plan and instructions to make it easy to follow. It even has a Pre-Month 1 Training plan that is made for those who have severe cases and need more time to build up exercise tolerance levels.
I personally thought I could jump in to month 2 after seeing it on paper and learned VERY quickly that was a HUGE mistake! I had to go back and start at Pre-Month 1 and am now fighting my way through month 3. Woohoo!!
Why Exercise for POTS Patients?
I know what you’re thinking, “Don’t people with POTS struggle with exercise?” And yes, that is correct. That is also why exercise therapy is so important. Basically, the more you exercise, the more your tolerance to physical activity grows. Exercising also improves your blood flow which helps reduce your symptoms!
Here is a chart that explains the “why” behind the work in fancy medical terms:
How do I start the Levine Protocol exercise plan?
As with any new thing with POTS, you should definitely speak with your doctor before starting this plan. I can personally say it has been a lifesaver for me! However, I also call it my “daily torture” as it is TOUGH! Still, I have included the Levine Protocol in my Top 5 POTS Savers List!
Before POTS, I was pretty active and have always enjoyed working out. I grew up playing every sport and basically did any type of physical activity I could. That’s why I thought I could be an over-achiever and start in month two! It has been a humbling experience to struggle with a few minutes of cardio.
Step 1: Follow the Chart!
If, and ONLY if, your doctor says this is right for you, then you MUST follow the chart and don’t try to skip things like me. You will also need to know how to calculate your target heart rates listed in the daily chart.
Step 2: Read My Post on How to Exercise With the Levine Protocol Plan
Be sure to read my post on How To Exercise With POTS to learn how to calculate your heart rates. This is a must in order to complete the plan. I also provide some other key advice that will help you get through it!
Step 3: Start by Sitting Down for Exercises
Another key factor is you have to start off by exercising sitting down. This is also a must! The plan clearly states when to begin trying more upright exercises (starting in month 4). I would HIGHLY recommend not to jump ahead and start off running on a treadmill! I personally love using the seated rower for my cardio. Rowers actually have some of the strongest hearts so the seated rowers is a great way to exercise and improve the conditioning of your heart!
Step 4: Stay Hydrated
As always, and I will steal this tagline from my friends at LMNT, “Stay salty.” In other words, stay hydrated and chug those electrolytes and salt! If you haven’t tried LMNT salt packets, you are missing out! Be sure to check out those and other helpful things I call my POTS Savers!
Staying hydrated is a BIG MUST for anyone with POTS whether you are exercising or not!
What if a part is too difficult for me?
Good question! As you all know, I learned this lesson the hard way! If this happens to you, go back and repeat the week you are on. The Levine Protocol is designed to be flexible so you can keep going back and repeating whatever day, week, or month you need to. It even has a plan for what to do if you are sick or go on vacation and have to miss workouts.
Whatever you do, DO NOT GET DISCOURAGED and DON’T GIVE UP! It is 100% fine to have to go back a week or two, or even a month. I did! Over exercising can be damaging to your recovery so learn to listen to your body and celebrate the small victories and the bigger ones will come in time!!
Exercise with POTS is tough! Start with what you can and be consistent in the plan. You will eventually work your way up and grow your tolerance level! YOU CAN DO IT and don’t give up! Hey, the plus side is you’ll get in great shape and we can all be fitness models together.
Stay salty my friends.