Vertigo and exercise don't often mix. Sudden changes in the position of your head, which commonly occur in exercise, can trigger the dizziness or lightheadedness often associated with vertigo. Either one of these sensations can lead a loss of balance, causing you to take a serious fall. Suffering from this condition doesn't mean that you should avoid all athletic pursuits. Exercises can be used to treat this condition, which can then open up more options for other physical activities.
Exercise Therapy
Many people with vertigo can benefit from exercise therapy. The exercises used in therapy, however, are much different than those used in a standard fitness program. Instead of focusing on aerobic and anaerobic activities, these exercises induce the symptoms of the condition. The hope is that your brain will grow more accustomed to the sensations of dizziness and lightheadedness so they don't have as much of an effect on your daily routine.
Brandt-Daroff Exercise
One of the more common exercises is the Brandt-Daroff exercise. Sit on the edge of your bed or sofa with enough space to the right and left of you so you can lie down. From an upright position, quickly lie to one side to trigger your dizziness. Remain in this reclined position for roughly 30 seconds, which should be enough time for symptoms to subside. Return to the upright position. If symptoms occur, wait another 30 seconds. Now, lie to the other side. Remain in this position for 30 seconds and then return to an upright position. Repeat for a total 20 repetitions twice a day, suggests the Department of Neurology at the Wake Forest University.
Epley Maneuver
The Epley Maneuver is another exercise commonly prescribed to treat vertigo. This exercise, however, varies slightly based on the ear causing your condition. For the sake of example, let's say your vertigo is the result of your left ear. Take a seat to the center your bed with your legs extended in front of you. Rotate your head roughly 45 degrees to the left. Lie back, keeping your head in the same position. Rest here for 30 seconds. Rotate your head all the way to the right. Rest here for another 30 seconds. Roll onto your right side and remain in this position for 30 seconds. Now, return to your original position and sit for 60 seconds before repeating this series of movements again. Complete a total or three cycles each evening before going to bed.
Balance Retraining
As dizziness or lightheadedness improves, you may then start to work on balance retraining. These exercises usually begin with trying to maintain your balance while engaging in certain activities, such as standing, turning and walking. Stand with your feet together and your arms at your sides. Stay in this position for 30 seconds. From there, turn your head slowly to the right. Stay in this position for 30 seconds. Now, turn your head all the way to the left. Again, stay in this position for 30 seconds.
As your balance improves, you can then move to walking. Start off taking five steps forward and then stop. Stay in this position for 10 to 15 seconds, allowing symptoms to subside. Take another five steps and stop. Stay in this position for 10 to 15 seconds again. Walk a total of 50 feet twice a day.
