Walking is a simple but powerful exercise for vertigo. It can help improve your balance. Walking with greater balance will allow you to function better on your own, which in turn may lead to improved self-confidence. As you walk, you will also be working your muscles. This helps you keep muscle tone and may increase your strength.
Because you are moving, you are more at risk of falling. If you can, do your walking next to a wall with a handrail or in a hall, or be sure to have someone with you.
Here are three walking exercises that can slowly help improve your balance.
- "Walk and stop" exercise for vertigo
- "Walk and turn around" exercise for vertigo
- "Walk and turn your head" exercise for vertigo
If you are concerned about falling, always have someone with you when you take your walks.
"Walk and stop" exercise
- Walk 5 steps, and stop abruptly.
- Wait 10 seconds or until any dizziness goes away.
- Repeat this until you have walked about 50 ft (15 m).
- Do this exercise twice.
Slowly work up to walking 100 ft (30 m). You may want to chart your progress.
"Walk and turn around" exercise
- Walk 5 steps, and then turn around and walk back.
- Wait 10 seconds or until any dizziness goes away.
- Repeat 5 times.
- Do this exercise twice.
Slowly work up to repeating the exercise 10 times. You may want to chart your progress.
"Walk and turn your head" exercise
- Walk and turn your head to the left and then to the right, every other step. Try to walk about 50 ft (15 m).
- Walk about 50 ft (15 m) while moving your head up and down.
- Walk about 50 ft (15 m) while tipping your head side to side (tip your ear toward your shoulder).
When first starting this exercise, you will probably weave considerably. Weaving less while doing the exercise is a sign of progress. This is a more difficult walking exercise, so consider having someone with you.
Do this exercise twice each day. To chart your progress, gradually work up to walking 100 ft (30 m).
