13 Parkinson’s Exercises
This is an adapted excerpt from Chapter 13 of my new book; please enjoy!
Everyone’s Parkinson’s symptoms are different and so is everyone’s basic ability to exercise. But here are 13 ideas to get you started.
Does Exercise help Parkinson’s disease?
With medical science currently unable to crack the code of Parkinson’s Disease, we will have to find meaningful methods of suppressing our degenerative symptoms ourselves. There are loads of options available to us, sometimes too many to make a decision. Everything from prescription drugs, to homeopathic treatments, to mental paradigms. But, do you want to know what has worked the very best for me in the last 9 years? Pure and simple: exercise!
Discussions on neuroplasticity, sarcopenia, or pharmacological reactions are all important, but if I want to feel good, I go work out.
Here are some great options to get you moving around, stimulating your brain and body, and even having some fun!
The 13 Best Exercises for Parkinson’s Disease:
Stretching
Walking
Jogging/Running
Hiking
Swimming
Dancing
Yoga
Tai Chi
Machine Cycling
Bike Riding
Racket Sports
Weight Training
Boxing
Is walking good for Parkinson’s?
Exercise at any level brings about beneficial impacts on your heart and blood pressure, reduces fatigue, increases balance, and improves mood. Just as there are many levels of Parkinson’s, there are many levels of ability when it comes to exercise. Regardless of your starting point it is never too late to start exercising. A great place to start is regular walking. The average person already walk 3,000-4,000 steps each day, if you can get up to 10,000 steps a day you will be getting quality exercise. You can check out a short video I made on walking tips here.
Making Exercise a Lifestyle
Everyone’s Parkinson’s symptoms are different and so is everyone’s basic ability to exercise. You have to discover what works for you. Do you already like to run or walk, dance or bike, do yoga or Tai Chi? Whatever it is, just go do it!
If you decide to try a new exercise, or get back into an old routine, you will probably be using your brain and body in unfamiliar ways. Essentially, you will be creating new, alternative neural pathways to get your body to move. This will greatly increase something celled “neuroplasticity”. This incredible natural process improves your brain function by enhancing the development of new nerve connections to perform new tasks. As you age, and especially if you have PD, you start to lose the nerve-firing pathways you created as a child or young adult. Exercise can help you develop new pathways to handle the movement of your aging body.
A solid exercise program should include stretching, balance, cardio-respiratory, and strength exercises. Be sure to start slowly — especially if you have not been exercising recently — and always check with your doctor regarding any health issues you have before you start a new exercise regime. If you choose to work out at a gym or with an online group, you also often develop a sense of community, which is another important positive benefit.
I have personally found that working with a physical therapist is ideal. The therapist knows my capabilities and pushes me to do better over time, but also knows my limitations. Ideally, you want to get your heart rate up to the “talk test” level. That is where you work out hard enough to break a sweat, yet you are still able to have a conversation. Often this is around 50%-60% of your maximum heart rate. As you improve your stamina, you can move this up towards the 80% range.
As with any new activity it is best if you get guidance from a professional instructor (trainer) or a seasoned buddy when you first start your exercise regimen. They will help show you the proper form and duration of the various exercises and the safe use of equipment. Sticking to a set schedule with the optimal time of day and location for exercise will help you pass the “21-day test” of developing a behavior or routine. It is said that 80% of New Year resolutions are over by the 20th day. Keeping focused on improvement and having fun with whom you are exercising, are other keys to developing a habit of exercise. Music is another element that helps turn exercise into a fun activity. It is amazing to me how listening to certain music, can enhance my workout and endurance.
Riding a tandem bike and boxing drills with a workout partner are two examples of what are called “forced-exercise” activities. Forced-exercise is when you exercise with another person who works out at a higher level than you, thus forcing you to work out at a higher rate than your normally prefer. This method of exercise is an encouraging way of pushing yourself to a new level of fitness, while enjoying the company of another person.
Exercise should have several characteristics to be effective. Aerobic exercise is designed to get your heart rate up into the maximum heart rate beats-per-minute range. You should always check with your doctor before starting any new cardiovascular exercise program. Any exercise that gets you up to 50% or higher, of your age appropriate beats-per-minute, for at least 10 minutes, is considered quality exercise. Remember to “walk before you run”, both figuratively and literally. Boxing appears to be a great form of exercise that combines both aerobic and balance improvements for those of us with Parkinson’s Disease. I like to think of boxing as my ability to beat the crap out of Parkinson’s!
Balance exercises are particularly important for those with PD, because the disease is constantly attacking your postural stability and creating muscle stiffness. Yoga and Tai Chi can help your body relearn balance, both visually and through your vestibular system (inner ear). Both of those exercise types also aid in improving your flexibility by reducing muscle stiffness and improved range of motion. The cognitive function of “flowing” through your classes also aids in combining the physical exertion and mental well-being of your mind by releasing the natural chemicals your body produces.
Weight and resistance exercise is another important component to any good workout regimen. It is important to track the actual weight/intensity of your exercise and the maximum number of repetitions — done correctly — to work the various types of muscle cells in your body.
It is important to also remember that sleep, relaxation, diet, and nutrition — while not actually exercise — all play a vital role in enhancing your exercise program and your body’s ability to recover from the workouts faster and more completely. I find that working out improves my appetite; improves my GI function; and helps me to sleep better than on days I do not exercise.
Proper exercise that is doctor approved and professionally programmed, has neuro-protective attributes. Exercise that develops neuroplasticity over time includes aerobic, balance, cardiovascular, flexibility, and strength components. If you commit to spending the time it takes to exercise — and adding proper diet, nutrition, relaxation, and sleep to your lifestyle — I believe you can hold off the effects of Parkinson’s in your brain and body. One last thing to remember, the “drugs” you get for your brain from exercising are all free!
Stay strong, God’s speed,
Greg Ritscher
Be sure to post in the comments below if you have some thoughts you want to share with everyone. Also, check out my new book, I wrote it for all of us!
