Between now and Steps-2-Balance Week, VeDA will be sharing the steps everyone can take together by playing FIONA FLAMINGO BINGO! It’s a FUN game of activities and exercises with many forms of movement that can help vestibular patients take steps toward improving their balance. Subscribe to this topic to get notifications when each new bingo square activity is announced.
Now through Steps-to-Balance Week (May 16-22, 2021), VeDA invites everyone to play Flamingo Bingo with us! Download a bingo card at https://vestibular.org/wp-content/uploads/2015/06/flamingo-bingo-card.pdf.
The first bingo square on deck? “Do The Flamingo!” Imitate a flamingo by standing on one foot – use walking poles, a chair, or the wall for support, if needed. For an advanced balance challenge, outstretch your arms to the sides or above your head – but only if it is safe to do so! Remain in this position for 10 to 20 seconds, switch your feet, and repeat. Standing on one leg makes you engage your core muscles.
Email a photo of your bingo card to [email protected] to be entered into a drawing for a free pair of Activator Poles by Urban Poling.
The next call in Flamingo Bingo is to UP YOUR FIT. Flamingos are masters of balance – something vestibular patients strive for! If you have compromised balance, make sure to have someone spot you and use a pair of @UrbanPoling walking poles when performing this activity.
A terrific exercise to help strengthen the lower body and core muscles is SQUATTING. Get into squat position, plant your poles (or other sturdy support) firmly in front of you at just wider than hip distance apart, and push down into squat position, making sure not to let your knees go past your toes as you bend. Continue to push through the handles as you come back up to standing. Repeat as many times as you are able.
Next time you’re watching a video or talking on the phone, stand on your feet and stretch. Try working on a countertop or get a standing desk. Shake those tail feathers any way you can!
Once you make a commitment to yourself to take steps toward finding balance in your life – BINGO!
For some the first step is the hardest. For others it’s the second, or the 10th, or the next-to-last step that can prove just as difficult to take as the first. By supporting one another, we all stand a better chance of making progress on our vestibular journeys.
Playing #fionaflamingobingo is better when you’re in it together with a friend. BUDDY UP and find yourself a “Vestie” (vestibular buddy) to claim this square on your bingo card. A Vestie is someone you trust who can remind you to reach your goals or who can do them with you. Establish a daily or weekly time to check in with one another and stay motivated.
Want to be a Vestie to others? Check out VeDA’s Ambassador program https://vestibular.org/article/get-involved/volunteer/veda-ambassadors/
Also, remember to email a photo of your card to [email protected]. Everyone who emails a photo of their bingo card will be entered into a drawing for a free pair of Activator Poles by Urban Poling.
Move your body within an hour of eating — and the sooner the better. Glucose tends to peak 72 minutes after food intake, so even if you can only fit in a quick 10-minute walk, it'll be worth it.
So the next time after eating breakfast, lunch, or dinner, shake those tail feathers! The movement will aid your digestion and activate the energy in the food you just ate.
>> Play Fiona Flamingo Bingo at steps2balance.org. Everyone who emails a photo of their bingo card to [email protected] will be entered into a drawing for a pair of Activator Poles by @UrbanPoling. More info at steps2balance.org.
>> For more information about DIETARY CONSIDERATIONS and vestibular disorders, visit https://vestibular.org/article/coping-support/dietary-considerations/
The next Flamingo Bingo call is to GET SOCIAL by posting about your progress on social media.
By supporting one another, we all stand a better chance of making progress on our vestibular journeys. Be proud and show your family, friends, and loved ones the steps to balance you’re taking.
“My phone alarm is supposed to be bird song, but it might as well be a fire alarm,” says Naomi G., who suffers from Mal de Débarquement Syndrome.
If that’s you too, find another way to remind yourself to get up and move or stretch. Establishing a routine is just one of many steps you can take to find balance while living with a vestibular disorder.
Who can take the most steps in a week, or hold a stretch the longest, or raise the most funds for VeDA’s Steps-2-Balance campaign? START A CONTEST and you might find a little friendly competition to provide the extra incentive you need to stay on the road to life rebalanced.
More info at steps2balance.org.
Remember, everyone who emails a photo of their #fionaflamingobingo card to [email protected] will be entered into a drawing for a free pair of Activator Poles by Urban Poling.
Whether it’s just setting foot outside and sitting on your front porch, or strolling around your neighborhood or going for a hike, GET OUTDOORS & let the fresh air do you some good.
Spring heralds longer days and the blossoming of flowers. It means more sunshine, which can impact our bodies positively, providing a sense of wellbeing and helping to lift your spirit out of the darkness.
For more information about NATURE THERAPY, visit https://vestibular.org/nature-therapy/ .
When you are playing Fiona Flamingo Bingo this week, choose one goal that you will achieve and REWARD YOURSELF with an extra treat when you reach that goal. Self-care is a step you can take to keep you motivated and energetic on your vestibular journey. You deserve it!
For more information about Fiona Flamingo Bingo, visit steps2balance.org.
Today’s Flamingo Bingo challenge is to focus on one thing you can do today. That’s right, CHOOSE ONE. Don’t try to do everything at once. Focus your energy on one thing you can and want to achieve, such as eating more veggies, drinking more water, waking up earlier, or sharing your story on VeDA’s online forum. Visit https://vestibular.org/forum/ to encourage others, ask questions of your peers, and gain support from the community.
Today’s #fionaflamingobingo call is a fun one! Are there any arts or crafts activities you have been meaning to try? Journaling, watercolor painting, needle felting with yarn, writing poetry – all are ways to focus your energy and find balance.
For more information on creating a GRATITUDE JOURNAL, visit https://vestibular.org/gratitude-journals/
We can’t wait to see what you create! And be sure to email a photo of your bingo card to [email protected] to be entered into a drawing for a pair of Activator Poles by Urban Poling.
Let’s KICK IT OUT for today’s Fiona Flamingo Bingo challenge! Single leg abductions are great for strengthening your flamingo stance. For support, you could use a pair of Activator® Poles by Urban Poling. Firmly plant the poles in front of you, press down into the handles, and balance on one leg, kicking out your other leg 5 to 10 times. Repeat on the opposite side. You got this!
Remember, email a photo of your bingo card to [email protected] to be entered into a drawing for a FREE pair of Activator Poles.
For everyone playing Steps-2-Balance Bingo, today’s play is the center square: FREE. Take today to do whatever you please. Take the day off or do an activity of your choice. Download a FREE copy of the Spring 2021 issue of On the Level newsletter. > https://vestibular.org/wp-content/uploads/2013/02/VeDA-OnTheLevel-Spring2021.pdf
Everyone who emails a photo of their bingo card to [email protected] by May 22, 2021 will be entered into a drawing for a pair of Activator Poles by Urban Poling.
When you make a commitment to yourself to take steps toward finding balance in your life – BINGO! Good going! For many people living with a vestibular disorder, taking the first step is often the hardest. For others it’s the second, or the 10th, or the next-to-last step that can prove just as difficult to take as the first.
Thank you to everyone participating in Steps-to-Balance. Together, by supporting one another, we all stand a better chance of making progress on our vestibular journeys. And when we stumble, VeDA’s Community of Support will be there to help you get back on track – and we’ll have fun along the way!