Better Balance and Stability For Parkinson’s: Unexpected Benefits Of Exercise

Introduction – Understanding the Challenge

Imagine waking up every morning feeling uncertain about your next step – literally! For millions living with Parkinson’s every movement can feel like navigating a tight rope with balance & stability hanging in the balance.

But what if I told you there’s a powerful tool to help you regain control? It’s not medication or surgery—it’s exercise!

In this article we will explore how simple movements can strengthen your balance, improve stability and give you confidence to an independent, safer life.

Understanding Challenges with Balance and Stability for Parkinson’s

Let’s begin with understanding challenges with Balance and Stability for Parkinson’s. Why does balance become a big challenge with Parkinsons?

Parkinson’s Disease Affects the brain’s ability to produce dopamine, which is a neurotransmitter that plays a key role in controlling movement. When dopamine levels drop, your movements can slow down, your muscles can be come stiff and rigid and your balance and coordination are affected.

Postural Instability is one of the most common symptoms of Parkinson’s. This means it becomes harder to maintain an upright position making, leading to a greater chance of stumbling or falling.

According to the article Fall Prevention in Parkinson’s by the Parkinson’s Foundation, the note that “Around 60% of people with Parkinson’s disease (PD) fall every year.”

The reasons they cite for falls with Parkinson’s include:

• “Walking changes
  Shorter, slower or shuffling steps can affect balance or lead to tripping.
• Balance issues
  Parkinson’s disrupts some of the natural movements and reflexes that maintain upright posture and balance.
• “Freezing”
  Described as feeling like the feet are stuck to the floor, freezing can be triggered by doorways, turns, stress or meds wearing off. Not everyone experiences this, but those who do are at a higher risk of falling.
• Low blood pressure
  Parkinson’s affects the autonomic system, which can cause drops in blood pressure, particularly when standing up. Symptoms of low blood pressure, such as fatigue, dizziness or lightheadedness, can impact balance.
• Medication side effects
  Medications, including those prescribed for PD, can cause side effects like sleepiness and confusion, which can result in falls.
• Muscle weakness
  PD symptoms can make it harder to keep moving, which can weaken leg and core muscles and impact balance. Fear of falling can add to this issue.
• Thinking changes
  Parkinson’s can affect focus, making multitasking — already challenging — even trickier. Walking while distracted may lead to falls.
• Vision and perception issues
  Parkinson’s can cause blurry or double vision and difficulty judging distances. These changes can affect spatial awareness and balance. Though not directly linked to PD, hearing loss can also affect balance.”

Source: Fall Prevention in Parkinson’s by the Parkinson’s Foundation

For strategies and tips for overcoming balance challenges listen to my podcast:

Steady Steps: Overcoming Balance Challenges in Parkinson’s

For more information on better balance, read my article:

Parkinson’s and Balance Training – 10 Proven Exercises for Better Balance

Balance and Stability for Parkinson’s – Personal and Economic Impact

Let’s provide some perspective on the issues of Balance and stability for Parkinson’s and its Personal, Emotional, Social, and economic impact on mobility and independence.

The Parkinson’s.org.uk group has a Parkinson’s and Falls – Tips and Resource Guide and it states that :

“39% of Parkinson’s patients who fall do so recurrently. Fear of falling is disabling and also increases the risk of falls”. In terms of social impact, “The fear of falling can lead to social isolation as individuals may avoid activities and interactions to prevent falls.”

In terms of emotional impact, in the article Impact of Falls in Cognitive Decline in Parkinson’s Disease at Parkiesunite.com, the author notes that:

“Experiencing falls can cause anxiety, depression, and a loss of confidence. The constant worry about falling can be emotionally draining.”

Now, let’s provide some perspective on the economic costs of falls. According to the Michael J. Fox Foundation in their article Study Finds Parkinson’s 52 Billion Economic Burden – Doubles Previous Estimates they state that:

“The total cost of Parkinson’s Disease to individuals, families, and the US Government is $51.9 Billion every year. They note the $25.4 Billion is attributed to direct medical costs such as medication and hospitalization and $26.5 Billion are non-medical costs like missed work, lost wages, early forced retirement, and family caregiver time.”

While these statistics are sobering, there is hope, and that’s where exercise comes into play.

By working on strengthening your muscles, improving your flexibility, and enhancing your coordination, you can regain control over your body and reduce your risk of falling.

The Role of Exercise on Improving Balance and Stability for Parkinson’s

How can exercise make a significant difference in Balance and Stability for Parkinson’s? While we know that exercise is good for the heart and cardiovascular system, did you know it also helps your brain?

Regular exercise has been shown to improve motor symptoms of Parkinson’s and that includes Balance & stability for Parkinson’s.

Here’s how Exercise helps balance and stability for Parkinson’s:

• Muscle Strengthening – exercise helps to build and maintain muscle strength, particularly in the legs and abdominal muscles (core). The major muscle groups play an integral role in your balance & stability for Parkinson’s.
• Improved Flexibility – Stretching exercises done consistently on a daily basis can help you make changes to your posture and your balance.
• Improvements in Gait/Walking – Exercise can be beneficial in helping us improve our gait and walking patterns which can lead to better balance.
• Improved Coordination – Exercise can help you improve your coordination which is crucial for h3elp us to maintain our balance and reduce the risk of falling.

How Can Exercise Help with Balance and Stability for Parkinson’s

We’ve discussed the benefits that exercise can have on motor symptoms and balance and stability for Parkinson’s, now let’s explore “how” exercise can help people with Parkinson’s with balance and stability.

One of the avenues for how exercise improves balance is with Neuroplasticity. This is your brain’s ability to adapt and form new neural connections.

When you exercise regularly, especially in ways that challenge your balance and coordination, your brain starts to compensate for the loss of dopamine by creating new neural pathways that help to control movement more effectively. So, in a sense, exercise is like rewiring your brain to help you move better.

Second, research shows that exercise can improve strength and posture both of which are crucial in helping to prevent falls.

By strengthening the muscles in your legs and core, for example, you’ll have a more stable base making you less likely to lose your balance and fall due to a better center of gravity.

Exercise also helps you develop better reflexes which means that if you stumble or trip, you’ll be able to react better and more quickly to catch yourself and potentially avoid falling.

For more information, listen to my podcast:

Balance & Stability for Parkinson’s: The Role of Exercise in Fall Prevention

Best Exercises for Balance and Stability with Parkinson’s

You may be asking yourself, ” What types of exercises are most effective for improving balance and stability for Parkinson’s?”

Great question! so, let’s cover some of the best exercises that you can start incorporating into your exercise routine to help with balance and stability for Parkinson’s.

• Strength Training:
  • Strengthening the muscles in your legs, core and back is essential for helping to maintain balance and stability.
  • Simple exercises like squats, leg lifts, and planks are great for building strength in your legs, core and back muscles.
  • You don’t need fancy equipment for these exercises, body weight or resistance bands can be used to help you build strength in these muscle groups.
• Tai Chi:
  • Tai Chi is an ancient Chinese practice that focuses on slow, flowing movements and it’s been shown to improve balance and coordination in people with Parkinson’s.
  • A meta-analysis by Lin and colleagues in 2012 found Tai Chi to be particularly effective in improving balance and reducing fall risk in people with Parkinson’s.
• Yoga:
  • Yoga helps to improve flexibility and posture while promoting relaxation which can help you reduce anxiety around falling.
  • Simple poses as part of Yoga like the Tree Pose or Warrior Pose can be modified for your comfort level and still provide excellent balance training.
• Aerobic Exercises:
  • Walking, cycling, swimming, and dance are all great options that not only improve your cardiovascular health but also enhance your endurance and stamina two key factors in maintaining balance and stability for Parkinson’s.
• Balance Exercises:
  • Click on the link to get your FREE 9 Exercises to Improve Your Balance With Parkinson’s

For more information on Balance Exercise read my article:

Move Your Body, Fight Parkinson’s: 5 Best Parkinson’s Exercises to Improve Strength & Balance

10 Practical Tips for Including Balance and Stability for Parkinson’s in Your Daily Routine

1. Start with simple balance exercises during daily tasks
   • Try standing on one foot for 10 or 15 seconds while brushing your teeth or washing dishes holding onto to the sink or counter if needed.
   • As you walk down the hallway, practice placing one foot directly in front of the other foot in a straight line using a wall or railing for stability.
2. Incorporate Strengthening Moves for Stability
   • Chair Squats – sit down and stand up slowly from a chair without using your hands (only if safe for you). This will strengthen your leg and core muscles which are crucial for balance.
   • Do wall push-ups to build your upper body strength which helps with posture and reduces the chances of falling.
3. Use Visual Clues to Improve Gait and Freezing
   • Place small pieces of tape on the floor to create “targets” that encourage continuous stepping. This is very helpful if you experience freezing episodes.
   • When you need to turn around make a conscious half-circle movement rather than trying to pivot in place which can help you reduce the risk of losing your balance.
4. Schedule Daily Movement Breaks
   • Set a timer to remind yourself to take short movement breaks every hour.
   • Do a few gentle stretches, march in place or practice heel raises. These breaks can keep you active and help maintain balance throughout the day.
5. Incorporate Tai Chi or Yoga Poses for Flexibility and Focus
   • Stand on one leg (using a wall or chair for support) with the other foot resting lightly on the inside of your opposite heel or calf (be careful not to put your foot on the knee joint which causes stress on the knee joint). This helps develop balance and a calm focus.
   • Tai Chi movements – Practice slow, controlled movements for balance and coordination.
6. Use a Stable Surface for Safety for Balance and Stability for Parkinson’s exercises
   • Always perform exercises near a sturdy surface or furniture that doesn’t move in case you need support.
   • Balance exercises even if simple can pose a fall risk so having support nearby is essential.
7. Incorporate Walking and Outdoor Movement
   • Make a goal to take a short walk every day, preferably in a well lit, obstacle-free area.
   • Walking on a variety of surfaces like grass and gravel can help balance and stability for Parkinson’s. Ensure someone is with you if you are unsteady or use a cane for balance.
8. Stay Consistent But Flexible with Your Exercise Times.
   • Pick times of the day when you have the most energy to perform exercises.
   • Set-up a time to create consistency, but adjust as needed based on how you are feeling that day.
9. Make Stretching a Bedtime Habit
   • Gently stretch your leg muscles, hip and back while lying down or seated in the evening.
   • Regular stretching helps with flexibility, reduces stiffness and can make moving easier the next day.
10. Exercise with a Buddy or Join Group Activities or Classes
    • Exercising with a friend, family member or a group adds social motivation and accountability and provides extra support if you are unsteady.

Incorporating these tips can help you build balance and stability for Parkinson’s, while at the same time increasing your confidence in doing your daily activities. This ultimately helps to reduce fall risk.

Conclusion and Recommendation for Balance and Stability for Parkinson’s

Exercise plays a critical role in improving balance and stability for Parkinson’s and reducing the risk of falls. Whether it’s strength training, balance exercises, Tai Chi or Yoga the key is to find activities that work for you and make them a regular part of your daily routine.

I encourage you to try out some of these exercises to help you with balance and stability. Remember to start small and slowly and build as your balance, stability and endurance improves.

Be consistent and listen to your body. Remember even a little movement can make a big difference over time. Incorporating balance and stability exercises will help you live your best life with Parkinson’s.

Frequently Asked Questions – Balance and Stability for Parkinson’s

1. What are some common balance and stability issues experienced by people with Parkinson’s?

• Postural Instability: Difficulty maintaining an upright posture, feeling unsteady or “off-balance.”
  • Freezing: Sudden inability to move, often when initiating walking or turning.
  • Gait Disturbances: Shortened steps, shuffling gait, difficulty turning, and increased risk of falls.
  • Loss of Coordination: Difficulty with fine motor skills, such as handwriting or buttoning clothes.

2. What are some strategies for improving balance and stability with Parkinson’s?

• Exercise: Regular physical activity is crucial.
  • Examples: Tai Chi, yoga, dance, walking, strength training, and specific balance exercises.
  • Physical Therapy: A physical therapist can assess your specific needs and create a personalized exercise program.
  • Assistive Devices:
    • Walking aids: Canes, walkers, rollators.
    • Gait aids: Toe-tap devices, laser pointers.
    • Shoe modifications: Rocker-bottom shoes or shoes with wider soles.
  • Medication: In some cases, medications may be prescribed to help improve motor function and reduce balance problems.
  • Environmental Modifications:
    • Remove tripping hazards from your home.
    • Use adequate lighting.
    • Install grab bars in the bathroom and other areas.

3. How can I reduce my risk of falls?

• Regular Exercise: As mentioned above, exercise is key.
• Fall Risk Assessment: Consult with your doctor or a physical therapist for a fall risk assessment.
• Wear Appropriate Footwear: Wear shoes that provide good support and traction.
• Use Assistive Devices: Utilize assistive devices as needed.
• Address Vision Problems: Get regular eye exams and address any vision issues.
• Home Safety: Make your home safer by removing tripping hazards, improving lighting, and installing grab bars.

Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult with a healthcare professional for any health concerns or before making any significant lifestyle changes.