“I have some advice: EXERCISE, EXERCISE, EXERCISE! Try to walk twenty minutes every day, do fifteen to twenty minutes of floor exercises every day, as well as stretching, and use one-pound weights. It is enormously important and helpful to start this as soon as one is diagnosed with PD. It does wonders for walking and balance issues.”
—SHIRLEE D., PWP
You may be familiar with the saying “Move it or lose it.” Parkinson’s disease affects your ability to move, so exercising to maintain strength, balance, flexibility, and endurance is very important.
Whether you’re at risk of developing Parkinson’s or have already been diagnosed, daily exercise is highly recommended. As mentioned previously, researchers have found exercise to help slow the progression of PD, and those who increase their physical activity to at least 2.5 hours a week can slow their decline in quality of life.74 In addition to helping minimize the symptoms of PD, exercise can also be very emotionally beneficial by helping to improve a depressed or anxious mood.
But what kind of exercise is the best for Parkinson’s? The short answer is one that is personalized. It’s important to consult with your doctor about what type and duration of exercise would be best for you. Things to consider when choosing an exercise program are your overall fitness level, your symptoms, and what type of exercise you enjoy. After all, you won’t stick with something you don’t get some amount of pleasure from.
Mom liked puttering in the garden and going for walks when she was mobile (she also had a treadmill that she used inside when the weather wasn’t so great). Exercise was also very helpful for her when she was experiencing dyskinesia, as it tended to lessen it almost immediately.
You may also want to consider joining a group exercise program. These are great for helping you stay motivated and for getting in some social time as well. There are several group exercise programs that have been found very beneficial to people with PD, including Rock Steady Boxing, Pedaling for Parkinson’s, and Lee Silverman Voice Treatment (LSVT) BIG.
Following are some types of exercises that have been shown to benefit people with PD.
If you’re intimidated by the idea of boxing—worried you’ll be forced to hit someone—don’t be. In Rock Steady Boxing, Parkinson’s is the opponent. In the RSB gym, participants do exercises that are adapted from boxing drills, all of which are rigorous and intended to push you beyond want you think is possible. But don’t worry. Classes are catered to meet various fitness levels at all stages of PD. So, regardless of whether you’ve just been diagnosed, or you’ve been living with PD for over a decade, there’s an RSB class for you.
RSB classes are offered throughout the U.S. and worldwide. To find a class near you, check out https://www.rocksteadyboxing.org/.
In Pedaling for Parkinson’s classes, participants ride for 1 hour, which includes a 10-minute warm-up, 40 minutes of pedaling at 80 to 90 rpm, followed by a 10-minute cooldown.
Pedaling for Parkinson’s classes are offered through various YMCAs throughout the U.S., with many more forming worldwide. To find a class near you, check out https://www.pedalingforpar kinsons.org/.
Living outside the U.S.? Try doing an online search for “Pedaling for Parkinson’s classes near me.” Note that there are many fundraisers for Parkinson’s that involve outdoor cycling, so make sure you are looking for indoor classes.
LSVT BIG trains people with Parkinson’s to use their body more normally. Whether it be small or large motor tasks, LSVT BIG essentially helps people with PD recalibrate how they perceive their movements with what others see.
To learn more about LSVT BIG, check out https://www.lsvtglobal.com/LSVTBig.
Yoga has become a very popular form of exercise with many people with Parkinson’s. This ancient practice can help increase balance, flexibility, and mobility. In addition, its calming effect can help improve mood and sleep.
If you’ve never done yoga before, it’s understandable that you might initially be intimated, thinking it would be too challenging to do all those contortionist poses. The good news is that yoga can be adapted to suit a variety of abilities. In fact, in some areas there are yoga classes specifically for people with Parkinson’s.
To find out more about yoga for people with PD, check out https://kaitlynroland.wordpress.com/tag/yogadopa/ and https://yogainternational.com/article/view/yoga-therapy-and-parkinsons-disease.
Tai chi is recommended for people with Parkinson’s because it is relaxing and can improve flexibility and balance. Tai chi is a martial art developed in 14th-century China. In the tradition of karate and judo, tai chi was originally used for self-defense and has evolved over time into a practice for promoting health.
Tai chi is also a philosophy, the philosophy of yin and yang (opposites). Through its movements, practitioners try to bring their body, mind, and nature together to become one. Whether you take a class or practice on your own, you may want to include tai chi as part of your PD treatment plan.
Following are some tips to keep in mind when exercising.
• Talk to your doctor first about what form of exercise you think you might like to do and whether it’s a good choice for your overall health.
• Ask your doctor for a referral to a physical therapist, who can help you create a personalized exercise program.
• If your goal is to work out for 30 minutes, try starting with 10-minute sessions first. This way, you can work your way up without injuring yourself.
• When doing more intensive workouts, set aside time at the beginning and end of your workout to warm up and cool down. This will help prevent you from straining or pulling muscles.
• Exercise the muscles in your face, jaw, and voice when possible. Sing or read aloud, exaggerating your lip movements. Make faces in the mirror. Chew food vigorously.
• Practice bending, stretching, and breathing exercises.
• Work out in a safe place; avoid slippery floors, poor lighting, scatter rugs, and other possible hazards.
• If you have difficulty balancing, exercise within reach of a grab bar or rail. If you have trouble standing or getting up, try exercising in bed rather than on the floor.
• Build your walking skills, even if that means having to hold onto something.
• If at any time you feel sick or you begin to hurt, stop.
There are many other forms of exercise that can help people with PD. You can read about them and watch inspirational videos at AllAboutParkinsons.com.