RODALE NEWS, EMMAUS, PA—Medications, inner ear problems, and general decline of certain bodily functions can all trigger dizziness problems in older adults. Those dizziness problems can lead to catastrophic falls, but they also have a psychological effect: triggering worries of instability that lead to an overall decline in quality of life. A new study published in Gerontology, however, finds that a daily walk could be key in reducing dizziness problems and enhancing older adults' general sense of well-being.
THE DETAILS: According to background information in the study, dizziness afflicts half of women and 40 percent of men over the age of 75. Researchers recruited 4,360 older adults over the age of 75 and asked them to answer questionnaires about age, where they lived, health problems, quality of life, frequency of falls, and whether they were affected by dizziness. They were also asked if they were involved in any activities or exercise programs, with regular exercise defined as heavy garden work, long walks, bike tours, sports, gymnastics, or dancing, and light exercise defined as light garden work, short walks, and light household chores. Dizziness and low quality of life were directly linked, with 43 percent of people experiencing dizziness reporting that they felt depressed or low-spirited, compared with 13 percent of nondizzy adults. People reporting dizziness also had significantly more health problems and were more likely to report feeling anxious. But the 76 percent of those who experienced dizziness while also participating in exercise, even light exercise, were less likely to report that they felt depressed or low-spirited, and although they still had health problems, they were less likely to report feeling anxious, worried, or afraid than the older adults who didn't participate in exercise programs.
WHAT IT MEANS: The endorphins that give you an exercise high when you’re young help keep you going as you age. The good thing is that even a short walk or some light housework seems enough to cut down on dizziness problems. Yet, exercise for seniors who suffer from dizziness problems may feel intimidating.
If you're worried that dizziness may make exercising nothing more than an invitation for falls, here are a few exercises from the PBS television series Sit and Be Fit and some other tricks that will reduce dizziness and make daily walks less worrisome.
• Eye exercises. Raise a finger at arm's length, and focus your attention on it. Move it from side to side, keeping your eyes on it at all times.
• Sitting exercises. Shrug your shoulders up and down and turn them from side to side. You can also sit in a chair and bend forward to pick up objects from the ground. Then, sit up.
• Standing exercises. Starting in a sitting position, stand up and then sit down again. First do this with your eyes open and then try it with your eyes shut.
• Start with as little as five minutes of movement. Once you feel up to some light to moderate exercise, go slow. The National Institutes of Health recommends starting off doing just five minutes of any endurance activity, such as walking or raking leaves.
• Try tai chi. Previous research has found that tai chi is an effective way for stroke patients to regain their balance and prevent falls, and it could help dizzy patients find their footing. Consult your doctor first, though, before trying it.
• Know your limits. Dizziness accompanied by chest pain, irregular pulse, or difficulty breathing could signify that you're overdoing it. If you experience any of these symptoms, stop exercising and call your doctor.