Exercising with congenital low blood pressure

[DistanceCall]

Hello, everyone. I'm writing because I have had low blood pressure all my life - usually 90/60. Recently, it got worse - I imagine that partly because of the summer and partly because state of mind affects it, and, well, these are not fun times in the world right now - so I'm often at 80/50 and even 70/40.

So my dilemma is how to exercise. I had been doing barre before all this, and really liked it, as well as yoga (Yoga with Adriene mainly). But with my BP so low, I find it incredibly hard - some days I find it hard to move from the sofa, much less exercise.

I have started doing Karin Dimitrovova's flexibility programme, as I thought that at least I could stretch, and it's fine. But I was wondering whether other people have a similar problem, how they manage, and whether they have any tips (because it seems to me that it's all down to finding what works for you).

(And yes, I have ruled out any medical problems, drink plenty of water, include salt in my diet, and make several small meals).

Thanks in advance!

I'm exactly the same! It's very frustrating.

I ride a bike. I'm better when I'm sat down. My GP isn't interested and told me to eat a bag of salty crisps 🙄

Also, after a ride when I'm all pumped up, it's easier to stretch.

Hello OP

I have exactly the same problem. Low. Mood pressure all my life, and find exercising hard.

So doing HIIT and things is impossible. I physically can't do burpies with all the jumping up and down makes me feel faint.

I also get a huge headache doing most classes.

I find cycling works. But I'd be interested what other do too!!

I had this in the past - weirdly it’s pretty much gone since I became much more physically active!

Although I do still have to eat bonkers amounts of salt.

I can now run 5 k 2x per week.

I would recommend starting with Pilates mat exercises. Because you are lying down, it is much easier to stop yourself getting dizzy. And always have some salt just beforehand.

I have similar bp and run regularly - just have to be careful when stopping as bp plummets! I take an isotonic drink - half before and half after as well as being really well hydrated. I generally feel fine with regard to energy levels with that bp as it's my long term normal. Regular vigorous exercise really helps with this though.
DD has similar bp too and has trained as an elite athlete before.
Push ups and burpees though are a problem and anything involving bending down and getting up quickly.

Thank you all! I think I'm going to find a static bicycle and see how it goes - I work from home, so I can fit in bursts of exercise now and then, and read or watch telly at the same time.

Try going first thing in the morning. My blood pressure is much higher than it used to be (still below 120/80) so this no longer applies to me. Before I had children I was always about 90/55. I found that the best thing was to exercise early in the morning when (I think) your blood pressure is naturally higher.

Really the best thing would be to increase your blood pressure. I don't know how you do that, though. I have a lot more energy for exercise now and hardly ever black out when I stand up. I used to be gripping furniture throughout the day, and it just wasn't healthy.

Hey, I’m the same!

Usually 90/60, but often down at 85/55 ish. Dropped during pregnancy rather than raised and I passed out a lot including during labour.

It didn’t occur to me that this would be why jumpy/springy forms of exercise make me feel so bad, so thank you for posting.

I’m currently doing peloton and barre.

The worst thing I ever tried was Jillian Michaels...I just got such a bad headache every time.

I do get a lot of ectopic beats too -cardiologist said they were just physiological and not a concern- and I wonder if they make me a bit woozier...I don’t feel good after a long run of them and they make using a HR monitor impossible.

A lot of salt. And stuff like rowing machine, recumbent bike, swimming, pilates.

If you build up your general fitness, plus leg muscles enough then you can move on to other stuff.

I'm the same, but I've found I feel much better - less tired, less dizzy- since I got into running. After working through c25k, I run a lot now and have never felt healthier.

I find I am much better if I drink an electrolyte drink before, during and after. I can do HIIT and circuits now but I spent a long time building up to being fitter in general with swimming.

So I got a static bike and do that first thing in the morning (after tea, I'm human). Then I try to fit in some flexibility exercises if I have the time / inclination.

And it seems to be working! I break a sweat for a wee while, but being in an upright seated position helps, plus being in control so I can slow down / crank the resistance down when I feel a bit faint. And my overall BP seems not to plunge so much (although I'm sure the cooler weather also contributes to that.)

Thanks to everyone for all your suggestions. They've been really useful. It's ridiculous how little information there is out there for people with naturally low BP.