Vertigo is a specific type of dizziness that creates the illusion of movement, making a person feel as though they are spinning, swaying, or that their surroundings are moving when they are standing still. This sensation arises from a disturbance in the vestibular system, the balance mechanism housed within the inner ear. Symptoms often include nausea, vomiting, and difficulty walking, and are frequently triggered or worsened by head movement. While this condition may lead to a sedentary lifestyle, exercise is often a prescribed part of recovery, though it requires careful management and professional guidance.
Seeking Professional Guidance
Anyone experiencing vertigo must first consult a healthcare professional to identify the specific cause of the symptoms. Vertigo is a symptom, not a disease, and its origin can range from the common Benign Paroxysmal Positional Vertigo (BPPV) to more complex issues within the central nervous system. Specialists such as Otolaryngologists (ENT doctors), Neurologists, or specialized Physical Therapists can diagnose the problem and determine if activity is safe.
Before starting any exercise program, a professional assessment is necessary to rule out serious underlying conditions like stroke or tumors. Once a diagnosis is made, the treatment path, including the type of exercise, can be customized to the patient’s condition. For general safety, exercise in a clutter-free, well-lit environment and have someone nearby, especially when attempting new movements. If a sudden increase in dizziness, severe nausea, or vomiting occurs, all activity should cease immediately.
Therapeutic Balance Training
For many types of vertigo, particularly those stemming from inner ear issues, a structured program called Vestibular Rehabilitation Therapy (VRT) is highly effective. VRT is an exercise-based regimen designed to promote the brain’s ability to adapt and compensate for the faulty signals coming from the inner ear. This therapy is rooted in the principle of neuroplasticity, retraining the brain to process sensory information more effectively.
VRT exercises are broadly categorized into three types, each targeting a different aspect of balance recovery.
Habituation Exercises
These exercises involve the repeated, controlled exposure to movements that provoke mild dizziness, such as specific head turns. The goal is to reduce the brain’s sensitivity to these movements over time, making them less likely to trigger a strong vertigo response.
Gaze Stabilization Exercises
These are designed to improve eye control so that vision remains clear even when the head is moving, a function managed by the vestibulo-ocular reflex (VOR). A common example involves focusing the eyes on a fixed target while slowly moving the head side-to-side or up-and-down. As the patient improves, the speed of head movement is gradually increased, forcing the VOR to adapt and stabilize the visual field.
Balance and Postural Stability Exercises
These focus on improving steadiness and reducing the risk of falls. These activities challenge the body’s ability to maintain equilibrium by altering the base of support, such as standing on a foam pad or performing tandem walking (heel-to-toe). For BPPV, specific procedures like the Epley or Semont maneuvers are used to physically reposition the dislodged calcium carbonate crystals in the inner ear. These particle-repositioning maneuvers are often learned from a therapist, but a modified version can sometimes be performed safely at home once mastered.
Adjusting General Physical Activity
Beyond therapeutic exercises, people with vertigo should modify their regular fitness routines to maintain overall health and strength. When engaging in general cardio or strength training, the primary modification involves minimizing rapid or unpredictable head movements. Activities that require quick changes in direction, like racquet sports or high-impact aerobics, should be replaced with safer alternatives.
Low-impact cardiovascular options are well-tolerated, including walking, using a stationary bicycle, or an elliptical machine. Strength training can be adapted by performing exercises while seated or lying down to provide a stable base and reduce the risk of a fall during a sudden bout of dizziness. When exercising, maintaining a fixed visual reference point, such as a spot on the wall, can help the brain manage the conflicting sensory input.
It is important to avoid activities that involve extreme head positions, such as deep inversion poses in yoga or certain overhead lifts, as these can trigger symptoms. Hydration and maintaining steady blood sugar levels are also important, as dehydration or hypoglycemia can exacerbate feelings of lightheadedness. The general rule is to transition slowly between positions, such as moving from lying down to sitting or sitting to standing, and to never push through severe dizziness.