Vertigo is a sensation of spinning or dizziness, making you feel like you or your surroundings are moving when they are not. This feeling can range from barely noticeable to severe, sometimes accompanied by nausea, vomiting, or difficulty walking. While it presents challenges, engaging in physical activity with vertigo is often possible and can be beneficial with the right approach.
Understanding Vertigo and Movement
Vertigo impacts balance, coordination, and spatial awareness, which can make movement and exercise feel difficult or unsafe. The inner ear’s vestibular system plays a significant role in maintaining balance by sending signals about head and body movements to the brain. When this system is affected, it can lead to feelings of unsteadiness, making careful consideration of exercise routines necessary. Vertigo can result from conditions affecting the inner ear, such as benign paroxysmal positional vertigo (BPPV), Meniere’s disease, or vestibular neuritis, or from brain issues.
Safe Exercise Approaches with Vertigo
When exercising with vertigo, focusing on slow, controlled movements and maintaining a steady gaze can help manage symptoms. Consider these safe options:
Walking on flat, stable surfaces at a slow pace, gradually increasing speed and duration as tolerated.
Stationary cycling, as it minimizes head movements and offers a stable base of support.
Swimming, if balance allows and supervision is present, as water buoyancy provides a supportive environment.
Gentle yoga or Tai Chi, with modifications to maintain balance and avoid rapid head changes, to improve stability and body awareness.
Strength training performed while seated or using stable supports like chairs or walls, to build muscle without compromising balance.
Focusing on a fixed point during exercises can also help stabilize your vision and reduce dizziness.
Exercises to Avoid and Precautions
Certain exercises and movements can worsen vertigo symptoms and should be avoided. Activities involving rapid head movements, quick changes in body position, or high-impact actions like jumping or running can trigger or intensify dizziness. Sports that require sudden stops, starts, or changes in direction may also be problematic. Visually busy environments, such as gyms with many moving objects or bright, flashing lights, can also exacerbate symptoms.
General precautions are important to ensure safety during exercise:
Exercise with a partner, especially when trying new movements or if you experience frequent episodes of dizziness.
Ensure your exercise space is clear of obstacles to help prevent falls.
Stay well-hydrated, as dehydration can worsen dizziness.
Listen to your body and stop immediately if symptoms worsen or you feel unwell.
Vestibular Rehabilitation Therapy
Specific exercises, collectively known as Vestibular Rehabilitation Therapy (VRT), are designed to help the brain compensate for inner ear deficits and reduce vertigo symptoms. VRT is an exercise-based program that aims to improve gaze stability, enhance overall balance, and reduce fall risk. This specialized therapy helps the brain adapt to the altered sensory input from the vestibular system or use other senses, such as vision and touch, to maintain balance.
Common types of VRT exercises include habituation exercises, which involve repeated exposure to movements that provoke dizziness to gradually reduce sensitivity. Gaze stabilization exercises focus on keeping vision clear during head movements, which helps improve eye and head coordination. Balance training exercises, performed with varying levels of support and visual input, aim to improve postural stability. VRT programs are customized and supervised by a physical therapist.
When to Consult a Professional
It is important to seek medical advice when experiencing new or worsening vertigo symptoms. If vertigo is accompanied by other neurological symptoms like a severe headache, limb weakness, slurred speech, or vision changes, immediate medical evaluation is necessary. Persistent dizziness that does not improve with self-care, or if exercise consistently worsens symptoms, requires professional consultation. A healthcare provider, such as an ENT specialist or neurologist, can accurately diagnose the cause and recommend a safe exercise regimen, including specialized therapies like VRT.