Exercises to Manage Symptoms of Vitamin B Deficiency

Symptoms of Vitamin B Deficiency ^3-9

You might be unaware that some minor discomfort like pins and needles in your hands and feet, muscle weakness, dizziness, and forgetfulness – which are often ignored – could, in fact, be signs of Vitamin B deficiency. These symptoms are related to your nervous system and can be split into two main categories depending on which of your body systems are affected by your Vitamin B deficiency:  

Peripheral Nervous System Symptoms ^{3 5 6}

Vitamin B deficiency can cause your peripheral nerves to function poorly and create symptoms collectively called peripheral neuropathy. These symptoms are generally experienced in your hands and feet and tend to be more severe at rest. They include: 

• Muscle weakness 

• Pins and needles 

• Numbness 

• Tingling 

Central Nervous System Symptoms ^{3 7 8}

Vitamin B plays an important part in the metabolism of your nervous system by impacting myelin formation, which is the coating around your nerves that help keep them healthy. If you are Vitamin B deficient, you may experience: 

• Forgetfulness 

• Feeling moody 

• Confusion 

• Feeling down 

Physical Exercises to Target Vitamin B Deficiency Symptoms ⁹

Research has shown that strengthening exercises can improves muscle strength in people having difficulties with their nerve health, which often affects people with Vitamin B deficiency. In addition, exercises that target nerve health caused by Vitamin B deficiency, when done regularly, may reduce nerve pain and have other health benefits. To achieve these benefits, you should participate in a comprehensive physical activity routine that includes four kinds of activities: 

Aerobic exercise ⁹

Aerobic exercise is a kind of exercise that increases your heart rate, works your muscles, and raises your breathing rate. For most people, it's best to aim for about 30 minutes a day of aerobic exercise, between 3-5 days a week. If you haven't been very active recently, you can start out with 5 or 10 minutes a day and work up to more time each week. You could also split up your activity for the day; for example, try a 10-minute walk after each meal. 

Some examples of aerobic exercise include: 

• Brisk walking (either outside or on a treadmill indoors) 

• Low-impact aerobics classes 

• Swimming or other water aerobic exercises 

• Cycling (either outside or on a stationary bicycle indoors) 

Flexibility exercises ⁹

Flexibility exercises also called stretching, help keep your joints flexible and reduce your chances of injury during other activities. Gentle stretching for 5 to 10 minutes helps your body warm up and prepare for aerobic exercises such as walking or swimming.  

Here are some flexibility exercises you can do at home: 

• Plantarfascia stretch 

1. While facing a door frame, place your heel as close to the door frame as possible.  

2. Slowly lean forward, allowing your heel to slide back as your toes extend upward.  

3. To increase the stretch, bend your front knee toward the door frame. You should feel a muscle stretch in the bottom of your foot and along your heel.  

4. Hold: 15-20 seconds.  

5. Repeat: 3 repetitions each leg/2 times a day. 

• Seated hamstring stretch 

1. Sitting on the front half of a firm chair, place one leg out straight with your foot pointing up. 

2. Bend the opposite knee so that your foot is flat on the floor.  

3. Centre your chest over the straight leg, and slowly straighten your back until you feel a muscle stretch in the back of your leg.  

4. Hold: 15-20 seconds on each leg. 

5. Repeat: 3 repetitions each leg/2 times a day. 

• Calf stretch 

1. Place one leg far behind you with your toe pointed slightly inward.  

2. Take a large step forward with the opposite foot.  

3. With your front knee slightly bent, lean forward, keeping your back heel on the floor. You should feel a muscle stretch in the calf of your back leg.  

4. Hold: 15-20 seconds on each leg. 

5. Repeat: 3 repetitions each leg/2 times a day. 

Strength training ⁹

Strength training exercises help make your muscles stronger and more injury-resistant. It can help you regain lost muscle strength through constant training routines.  

Here are some strength training exercises you can do at home: 

• Kitchen counter calf raises 

1. While standing at the kitchen counter, place two fingertips on the counter.  

2. Stand on one foot, lifting your other heel off the floor, standing on your toes (as you strengthen your muscles, alternate your heels).  

3. Slowly lower yourself to the floor and repeat.  

4. Once you are on your toes, control your lowering. Do not just drop down to the floor.  

5. Repeat: 10-15 times with 2 repetitions on each leg/2 times a day. 

• Chair squat 

1. Using a firm chair with armrests, position your feet in a split stance with one foot at the base of the chair and the other foot comfortably in front and slightly out to the side.  

2. Slowly transfer your weight forward until your legs are supporting your body weight.  

3. Slowly press up with your legs to stand.  

4. To lower yourself, slowly reach for the chair with your hips.  

5. Touch the chair with your hips and press back up for your next repetition. Do not "plop" in the chair or rest in between repetitions.  

6. Repeat: 10-15 times with 2 repetitions/2 times a day.  

• Seated dorsiflexion 

1. While seated on the front half of a chair, place both feet flat on the floor.  

2. Gradually pull your toes and ankle up as high as you can.  

3. Slowly let them down.  

4. Position your feet closer to your body to make this exercise more challenging.  

5. Repeat: 10-15 times 3 repetitions/2 times a day. 

Balance training ⁹

Keeping your balance system healthy is especially important if you have problems due to illness like Vitamin B deficiency, such as joint pain, weakness or dizziness. Balance training can help you feel more in control, as well as enable you to overcome feelings of stiffness or unsteadiness.  

Some balance training exercises you can do at home include: 

• Hip flexion 

1. Hold a table or chair with one hand, then one fingertip, then no hands; then do this exercise with your eyes closed if you’re steady.  

2. Stand straight  

3. Slowly bend one knee toward your chest without bending your waist or hips.  

4. Hold the position for 5-10 seconds.  

5. Slowly lower your leg all the way down.  

6. Repeat with your other leg.  

7. Hold: 5-10 seconds. 

8. Repeat: 2 repetitions on each leg/2 times a day. 

• Hip extension 

1. Hold a table or chair with one hand, then one fingertip, then no hands; then do this exercise with your eyes closed if you’re steady.  

2. Stand 30 to 45 centimetres from the chair or table.  

3. Bend at your hips and keep holding onto the table or chair.  

4. Slowly lift one leg straight backwards.  

5. Hold the position for 5-10 seconds.  

6. Slowly lower your leg and repeat with your other leg.  

7. Hold: 5-10 seconds. 

8. Repeat: 2 repetitions on each leg/2 times a day. 

• Side leg raise 

1. Hold a table or chair with one hand, then one fingertip, then no hands; then do this exercise with your eyes closed if you’re steady.  

2. Stand straight, directly behind the chair or table, with your feet slightly apart.  

3. Slowly lift one leg to the side, 15 to 30 centimetres from the table or chair.  

4. Hold the position for 5-10 seconds.  

5. Slowly lower your leg and repeat with your other leg.  

6. Your back and knees are straight throughout the exercise.  

7. Hold: 5-10 seconds  

8. Repeat: 2 repetitions on each leg/2 times a day. 

Other Exercises to Target Vitamin B Deficiency Symptoms ²

The benefit of exercising isn’t limited to your physical symptoms of Vitamin B deficiency. It can help with your other symptoms. In fact, studies have shown that there is a relationship between exercise, your mental health and your cognitive abilities. Here are some examples: 

• Regular exercise improves how you handle stress  

• Muscle relaxation after exercise releases tension 

• Exercise enhances your production of mood-regulating hormones 

• Exercise results in an increase in endorphins which help boost your mood 

• Regular exercise can help change how you perceive your body and your identity positively  

• Exercise can serve as a form of meditation that triggers a more relaxed state of consciousness 

• Exercise provides distraction, diversion, or time away from unpleasant thoughts, emotions, and behaviour