A Recipe for Success – Exercise’s Role in Parkinson’s
Exercise and Parkinson’s. The word exercise, for most people, conjures up memories of putting on your gym clothes, tying your sneakers, and spending time in the gym lifting weights, participating in a group class, or doing some form of aerobic exercise to get the ole’ heart thumping. It may also have involved a team sport or some outdoor activity.
However, the word exercise for someone living with Parkinson’s Disease may bring a sense of dread and foreboding when the Neurologist says “I think you should start and exercise class, I think it would be beneficial”. You are thinking, “the Neurologist must be nuts, they want me to exercise?” I’m already stiff, rigid, and move as fast as the tortoise in the Tortoise and the Hare race. I know, I know, slow and steady wins the race in this story.
On your ride home as you stare blankly out the window, wondering if that cloud formation does look like a tortoise (do I have a tortoise on the mind or is there something to that story?). Anyway, a bump in the road jars me back into reality and I start sweating because I’m thinking I can’t go to the gym, there are bodybuilders and real athletes there. I’ll embarrass myself and my family. Plus, I’m already stiff, sore, and getting cramps in my muscles. All exercise is going to do is make it worse.
See, I knew this negative thinking would be beneficial at some point. Well, it’s not. Exercise is good for people with Parkinson’s. How do I know? Well, for one I exercise every day and it keeps me moving and in a positive state of mind. But, don’t just take my word for it, Ask the people who regularly attend our Momentum Classes for Parkinson’s and other neurologic disorders and they will give you the same message. Exercise!! Check out these links to see how research supports exercise benefits in Parkinson’s.
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/parkinsons-disease/fighting-parkinson-disease-with-exercise-and-diet
- https://www.michaeljfox.org/news/exercise
- https://www.parkinsons.org.uk/information-and-support/exercise
Well, enough rambling. I had the pleasure of interviewing Susannah Gillespie one of our caring Momentum and Personal Training Instructors about the benefits she has seen and measured in working with people with Parkinson’s. A little background on Susannah to add some credit on her involvement with Developing and implementing the York, PA JCC Momentum Program for Parkinson’s and other neurologic issues (https://YorkJCC/Momentum).
Susannah Gillespie – Credentials on Exercise
https://liveparkinsons.com/momentum
- 2002 – Bachelor of Science Degree- Biology – University of Maryland – College Park, Md
- USAGF Gymnastics Coach
- 2004 – Started a fitness program to fight post-partum depression and lose baby weight
- 2006 – Was prescribed and sent to a Physical Therapist for back issues and loved feeling better after each session
- 2008 – Became a certified Zumba Instructor
- 2014 – Joined the staff at the York, PA Jewish Community Center (JCC) as a training instructor
- 2018 – Certified as a PWR (Parkinson’s Wellness Recovery) Program Instructor
- 2019 – Developed the Momentum Program with Jen Landis (Fitness Director, York JCC) to expand the program beyond Parkinson’s to all people with a neurologic disorder.
- 2020 – Present – Wellness & Group Fitness Manager and Momentum program co-developer
- 2022 – Will graduate with a Master’s of Science Degree in Leadership from the University of Arkansas
I had the opportunity to interview Susannah to get her perspective and real-world feedback on how exercise benefits people with Parkinson’s Disease. As a disclaimer, I interviewed her after she tortured me in a personal training session. Just kidding, she did torture me but it was for my good. Seriously, I train with Susannah once a week in addition to attending her SoulFusion class and Momentum. She is not only very knowledgeable and tailors the personal training workout to benefit me in my daily activities, but she cares and wants to see dramatic improvement.
Key Learnings On Exercise and Parkinson’s – From Susannah Gillespie
- Use local resources like a health care professional, certified trainer, and on-line resources like the Davis Phinney Foundation, Michael J. Fox Foundation, or the National Parkinson’s Organization.https://davisphinneyfoundation.org/https://www.michaeljfox.org/
https://www.parkinson.org/ - Participate in activities you enjoy.
- Select an activity that gets your heart rate up.
- Choose activities that focus on improved posture.
- Exercise every day to see maximum benefits.
- Exercise for at least 30 minutes every day.
- Measure your progress!
Exercise and Parkinson’s Disease. Let’s expand on my key learnings from my interview with Susannah to see if we can glean some more detail on the benefits of Exercise on Parkinson’s Disease.
Exercise and Parkinson’s Disease – What I Learned From Susannah
When I sat down to develop some questions for my interview with Susannah, I wanted to put myself in the shoes of someone with Parkinson’s and ask questions from their perspective. Wait, what was I thinking? I have Parkinson’s and probably have the same questions as all my friends in the Momentum class with Parkinson’s. So, I guess I didn’t need to put myself in their shoes, did I? I digress. Here is what I learned.
Exercise and Parkinson’s: Key Takeaways from my Interview
1. Question: If I couldn’t get involved in a program like a Momentum, how could I develop a program focused on improving some of my issues like balance, posture, etc.?First and foremost, before launching into any exercise, it is important to review it with your doctor to make sure they approve it. Listed below are the keys to developing an exercise program targeted for Parkinson’s.
- Use local resources to help design an exercise program that is right for you and will have a direct impact on improving your daily living. Ask your doctor, physical therapist, and certified personal trainer to help you develop your exercise regimen. This helps ensure that it is approved to meet your needs and will provide direct benefits to your daily life.
- Select activities that you enjoy. If you design an exercise program and select activities you don’t enjoy, you won’t do them and you will be miserable and decide that exercise isn’t right for you.
- Participate in activities that get your heart rate up. Ask your physician what a safe heart rate zone is for you and stay within it. Getting your heart rate up doesn’t mean you have to participate in a triathlon, run a marathon, cycle 100 miles a day, or swim the length of the Susquehanna River. Find something you enjoy that gets your heart rate up: Walking, Dancing, Riding a bike. The possibilities are endless so go make the world your oyster and get started.
- Choose activities that focus on Posture. As Parkinson’s progresses, we develop hunched shoulders and stooped posture. Make sure you are doing activities that work on opening you up and stretching your muscles using programs like Power Up and BIG (links listed below).
- Work out every day to get your heart rate up, work on your balance (stand on one leg while you brush your teeth every day), and your posture. Now, when I say every day, that doesn’t mean Monday and Friday. That means EVERY DAY that you get out of bed, not just when the sun is shining!
- Exercise at least 30 min every day! I can’t do that, I’ve been sedentary for the last 5 years! No problem, start small, 5 min a day, and gradually build up to 30 min a day or more. You can be an over-achiever if you want and go for 45 or 60 minutes. Remember the journey of 1000 miles begins with a single step. We all have to start at the beginning.
- Measure progress! How do I do that you ask? Have someone videotape (okay, those were the good old days) or record you on your phone at the beginning. Take a video of the following:
- Walking forward and backward
- sideways view to measure your posture
- can you get on and off the floor
- writing test – 3 sentences
- cognitive test – remembering 5 words, counting backward from 100 by 7, saying the months in reverse (you get the idea).
- Stand on one foot for as long as you can. Measure on both sides of course.
- Review your progress by taking another video at 1 month, 3 months, 6 months, and a year. What kind of improvement are you seeing?
2. I’ve never exercised much. I was recently diagnosed with Parkinson’s and told exercise is beneficial but don’t know where to begin. I’ve got a couple of thoughts running through my head: a) I’m afraid to go to the gym because they are all bodybuilders or super athletes and I will embarrass myself and my family for generations to come and b) Exercising will make me stiff and sore (I’m already there) so why should I exercise?
Wow, these are excellent questions. See I knew I could work my way out of exercise. Wait, what? There are ways I can work through my exercise anxieties. Why yes there are and Susannah was kind enough to share them.
- Call the gym or fitness center and ask the following questions:
- When is the gym the least crowded? Exercise during this time.
- Is there a separate area to exercise in so I’m not around lots of other people?
Teamwork - Can a trainer come to my house or meet me at a park to help me exercise?
- Find a buddy or small group to exercise with and you blend in with everyone else.
- What are the credentials of the instructors/personal trainers? Make sure the person you are working with is trained to work with individuals with your condition.
- Exercising will Make me stiff and sore. To alleviate this issue, she suggested the following:
- Start small – for instance to arm circles, walk, or dance in the living room.
- Leave before you think you’re done. If you plan on exercising 20 minutes when you first start an exercise regimen, stop at 10 minutes and build into the 15, 20 then 30 minutes.
- Drink plenty of water to prevent hydration and cramps.
- Don’t compare yourself to others. Do what you can do and when you feel like you are done, stop.
- Massage
- Epsom Salt Baths
I concluded my interview with two questions about the Momentum program and how exercise has helped people with Parkinson’s and other neurologic disorders. She said she has seen a marked improvement in the following areas:
- Improved Walking – Susannah said many of the Momentum participants, who had a stooped walking posture and shuffled when they started the program are now walking more upright and are not shuffling.
- Better Posture – pretty self-explanatory here
- Seeing participants help each other, build friendships and demonstrate improvement in overall well-being.
My final question was, what are you most proud of with the Momentum program. She said:
- Seeing the independence in the participants. She said she is so proud watching people who were struggling and needed assistance when they entered the program is now able to do things independently and they get a great sense of satisfaction with their changes.
- Watching the participants share the program with their friends and caregivers. In a sense being a free commercial or advertisement for the program. Because they have seen great results, they want to share their success with others. Their recommendations have helped build the program to 80 enrollees.
A professional speaker once told me when doing any kind of presentation, break it down and, a) tell them what you are going to tell them, b) then tell them, and finally, c) tell them what you told them. So, here we are back at the beginning if you will. What did we learn and what were the key takeaways? Don’t everyone raise their hands at once.
Exercise and Parkinson’s Key Learning’s
- Use local and online resources to help you develop an exercise targeted to your specific needs.
- Participate in something you enjoy. A habit is created usually in about 21 days when done consecutively over that period. So like what you do and make it a habit.
- Get your heart rate up – make the ticker earn its keep.
- Work on Balance and Posture every day. The more you practice the better you get. Continue to challenge yourself.
- Exercise at least 30 minutes EVERY DAY!
- Measure your PROGRESS!
Please send me any questions or comments you have and I will try to get you an answer. Thank you to Susannah for taking the time to share her knowledge and thoughts on Exercise and Parkinson’s.
Chris Kustanbauter
3/25/2022