Imagine spinning around and around in your desk chair and then performing a workout. You would probably find that a challenge. Vertigo can be a constant companion or an infrequent visitor, but when the dizziness strikes, you may need to adjust your workout routine. The biggest risk of exercising with vertigo is falling, so you want to have your feet on a secure surface. Episodes of vertigo are not the time to take up ballroom dancing, or ice skating activities. By making slight adjustments to the safety of your workouts, you can continue to receive your wellness benefits, even when you are off balance.
Step 1
Perform chair aerobics. Sit in a chair and perform your favorite aerobic movements such as marching, running, jumping jacks or high knees. Keep one foot on the floor throughout the workout. Add arm movements such as arm curls or overhead presses to increase your heart rate. Continue chair exercises for 20 to 30 minutes.
Step 2
Pedal a stationary bike. Sit on an exercise bike and hold onto the handlebars throughout your workout session. Keep your chin parallel to the floor and maintain your gaze straight ahead. Avoid looking side to side. Cycle for 20 to 30 minutes. Exit the bike slowly and hold onto the machine until you recover your land legs.
Step 3
Perform seated strength training. Use dumbbells to strengthen your upper body through arm curls, arm extensions, shoulder presses and dumbbell pull-ins. Avoid rotating your head and excessive postural changes from seated to standing positions.
Step 4
Walk down a hallway. Use the walls for balance support if needed. Train your balance system by walking forward, backward and side-to-side, and with eyes open and closed.
Step 5
Strengthen your balance system. Stand tall with your feet together for 30 seconds. Close your eyes for the next 30 seconds. Remain standing and nod your head up and down for 30 seconds. Keep a chair next to you for support if necessary.
Things You'll Need
- Chair
- Exercise bike
- Rowing machine
