Vertigo is a condition that is often caused by the problem of the inner ear. Especially in the elderly, the sensation of dizziness can result in a tendency to fall, fear of falling, and loss of self-reliance. People with vertigo often ignore sports because of the dizziness suffered. Actually, there are some safe sports options to do.
For people with vertigo, exercising may be an activity that is not listed in the priority list. Because, dizziness caused by this disease does make the head like ' spinning ' and unbearable. It is certainly very disturbing especially when exercising. In fact, sports for vertigo sufferers are highly recommended.
Sport itself is recommended to be done early, ideally after the first vertigo attack appeared. In addition to drug therapy, motivation is also important for the healing of vertigo.
Motivation for people with vertigo is important so that the sufferer doesn’t withdraw socially or physically, or give up by resting on the tool of the road only. The lost balance needs to be retrained. It can be accomplished by exercising a balance.
Don’t worry, for those of you who suffer from vertigo and have long not done exercise, there is a balance exercise that is easy to emulate. Use comfortable and loose clothes to make it easier to move freely. Start slowly, targeting to increase the repetition of the movement each time you exercise.
It’s recommended to exercise in a place close to a wall or a sturdy chair in case your balance is unstable.
1. Walking sideways
Stand by close up both legs and knee slightly bent.
Move sideways slowly and regularly. Step One foot first to one side.
Continue with the other foot following the previous leg.
Avoid lowering one side of the hips when stepping sideways. Perform 10 steps of each exercise, or from one end of the room to the other.
2. Walking sideways with crossed legs
Like a sideways walk, but this time with one foot crossed in front of the other leg.
Start by crossed the right foot in front of the left leg.
Close the two legs again by placing the left leg next to the right foot.
Repeat as many as 10 steps, just like a regular sideways walk, or from one end of the room to the other.
3. Heel-to-Toe Walk
With an upright stand, position the right heel exactly in front of the left toe.
Do the same with the right heel. Look ahead and at one point constantly so you don't feel dizzy.
If necessary, do so near the wall so you can watch your hands for stability.
Do as many as five steps. When your balance improves, step away from the wall slightly.
4. One-Leg Standing
Start by standing facing the wall with both arms stretched and fingertip touching the wall.
Lift the left leg, with both the hips aligned and slightly bending the right knee. Hold for 5-10 seconds.
Then, gently place your left leg onto the floor. Alternately with the other leg, do three times on each side.
5. Step Up
You can do this on stairs that have a grip or stand near the side of the wall as a protective stability.
Climb one of the stairs using the right foot, followed by the left foot.
Lower the right leg, followed by the left leg.
Repeat as many as five times on each side of the leg.
Doing safe sports is not difficult to practice the balance of people with vertigo. Consult a doctor regarding your vertigo complaint. Ask about the limits of movement that you should be wary of.
By training the balance again, you can reduce symptoms and disability and defects that may arise from vertigo.
Do some of these exercises at least twice a week. Combine with seated workouts, flexibility, and muscle strength.
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