Vertigo is the feeling that you are spinning, moving, or shifting, or that the space around you is rotating. People with mild vertigo will experience mild disorientation; it is barely noticeable. However, for some people, vertigo can be so severe that they struggle to maintain their balance and perform everyday tasks.
Exercising with vertigo can be a bit difficult; Be very careful and take it slow, but don’t take it too easy. Find the right balance and stick to it. Trial and error will help you figure out what works best for you.
If you suffer from vertigo, you probably know the importance of exercise. When people with vertigo perform repetitive movements, they can train their brain and body to overcome the vertigo signals. However, some exercise habits can do more harm than good.
What should people with dizziness mind to exercise better?
Here are four things to mind to help you exercise properly:
1. Eat two to three hours before exercising
When you exercise, your body breaks down sugar molecules to create energy and fuel your muscles. If you exercise without fueling your body, you will be operating on a low supply of glucose. As a result, your blood sugar will drop, leading to hypoglycemia. Your dizziness will get worse.
Avoid this by eating a healthy meal before exercising. Eat plenty of healthy foods like protein and green vegetables while minimizing processed, packaged, refined, and fast foods.
2. Don’t exercise without staying hydrated
When you exercise, your body will sweat. As fluids and minerals are removed from your body, you can easily become dehydrated, which can cause dizziness. Replace lost fluids and essential minerals by staying hydrated. Drink water before, during, and after exercise, especially in warm weather when you sweat more.
3. Switch Exercises Often
Dizziness can occur when a person performs repetitive movements for too long. Make sure this does not happen by switching up your exercises to avoid any repetitive movements. If you run on the treadmill for too long, switch to the elliptical, etc.
4. Don’t Overdo It
If you push yourself too hard, your symptoms can get worse. Avoid overexertion. If you overdo it, you will feel dizzy, short of breath, and overwhelmed. Take it easy and develop your own pace. What works for someone else may not work for you. Once you understand how your body responds to certain exercises and machines, you will be able to fine-tune your workout routine accordingly.
Tips to quickly reduce dizziness while exercising
- Stop exercising immediately and rest: Stop all movements and sit or lie down in a cool place. If possible, lie on your back and raise your legs above your heart (put your feet on a chair or wall) to help blood flow to the brain, quickly reducing cerebral ischemia.
- Breathe deeply and slowly: Rapid breathing or holding your breath while exercising will cause a lack of oxygen and cause dizziness. Inhale slowly through your nose (4 seconds), hold for 2 seconds, and exhale slowly through your mouth (6 seconds). Doing this for about 5–10 times will help you calm down and stabilize your heart rate and blood pressure.
- Drink a few sips of cool water: Drink small sips of water, do not drink too quickly or too much at once. Cool filtered water, coconut water, or electrolyte water are best to replace the water and minerals lost through sweat.
- Snack if you exercise on an empty stomach: If you feel shaky and sweaty, it may be a sign of low blood sugar. At this time, you should immediately eat some easily absorbed sugary foods such as: Half a ripe banana, a piece of candy or a few sips of fruit juice, a slice of bread or a few raisins
- Move to a cool, airy place: If you are exercising in a stuffy room, go out into a windy, cool area, away from the sun immediately. Use a wet towel to wipe your face, neck or apply a cold compress to the back of your neck to cool down quickly.
- Avoid standing up or bending over suddenly: If you are sitting or lying down, sit up slowly, wait a few seconds before standing up. Changing positions suddenly when your body is tired can cause postural hypotension, causing increased dizziness.
- Do not attempt to continue exercising immediately: After the dizziness has subsided, rest for a few minutes and check to see if you still feel dizzy. If you still have a headache, feel tired, feel nauseous or have an abnormally fast heartbeat, do not continue exercising but rest completely and monitor.
