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Parkinson’s Exercise Plan
What if the key to slowing Parkinson’s wasn’t in a pill bottle but in your own two feet? That’s right exercise has demonstrated the ability to help slow the progression of the disease.
This article discusses the 5 exclusive exercise categories that should be included in a Parkinson’s Exercise plan to maximize the benefits to your quality of life. They would include improvements in your cardiovascular health, flexibility & range of motion, mobility and cognition.
Is exercise and having a Parkinson’s exercise plan really that important for people living with Parkinson’s Disease? In the article, High Intensity Exercise May Reverse Neurodegeneration in Parkinson’s Disease, Yale School of Medicine they author states:
“High intensity exercise induces brain protective effects that have the potential to not just slow down, but possibly reverse the neurodegeneration associated with Parkinson’s Disease a new pilot study suggests.”
Source: High Intensity Exercise May Reverse Neurodegeneration in Parkinson’s Disease, Yale School of Medicine, Isabella Backman, February 23, 2024
Let’s look at some additional benefits and reasons to incorporate exercise into your daily routine to help improve your quality of life with Parkinson’s.
Benefits of a Parkinson’s Exercise Plan
In their article, Exercise and PD by the Parkinson’s Foundation, they state:
“Research has shown the following positive impacts of exercise. These include: People who start exercising earlier experience a significantly slower decline in quality of life than those who start later. Engaging n any level of physical activity is beneficial and can improve motor symptoms.”
Source: Exercise and PD, Parkinson’s Foundation
Let’s look at some of the physiological benefits of exercise on People with Parkinsons disease.
- Improved Muscle Strength and Endurance
- Strength training can help maintain muscle strength and endurance. This can help with balance, coordination and mobility.
- Enhanced Cardiovascular Health
- Aerobic exercise can help strengthen the heart, which in turn can help to improve blood circulation and lower blood pressure.
- Improve Your Balance and Coordination
- This can help to reduce your risk of falls and help to prevent injuries.
- Weight Management
- Exercise can help manage weight and help reduce the risk of significant weight gain.
- Improve Your Flexibility and Range of Motion
- This can help with rigidity and stiffness and mobility issues.
For more information on the benefits of exercise for Parkinson’s, read my article:
Now let’s look at the specific categories of exercise that are necessary in a Parkinson’s Exercise plan
Parkinson’s Exercise Plan Category 1 – Aerobic Exercise
Aerobic exercise plays a crucial role in managing Parkinson’s disease, as it helps to improve cardiovascular fitness, enhances endurance, and can even elevate mood.
Engaging in aerobic activities increases blood flow to the brain and can help mitigate some of the cognitive decline often associated with the disease.
Furthermore, aerobic exercise has been linked to improved motor skills and overall body coordination, which is essential for individuals living with Parkinson’s.
Common aerobic activities include walking, cycling, swimming, and dancing. These exercises are not only enjoyable but also adaptable to different fitness levels.
Individuals can start with low-intensity activities and gradually increase their intensity as their fitness improves.
It’s essential to choose activities that you enjoy ensuring consistency and motivation in their exercise routine. You need to be consistent in your exercise routine in order to reap the benefits exercise can offer.
Recommended Activities
As part of your Parkinson’s exercise plan here are some recommend aerobic activities to help get you started.
- Walking: A simple yet effective way to maintain aerobic fitness.
- Cycling: Can be done on a stationary bike, allowing for a safe environment.
- Swimming: Provides an excellent full-body workout while being gentle on the joints.
- Dancing: Encourages rhythm and coordination, making it both enjoyable and beneficial. This could include a Zumba class, Tango or other types of interpretive dance.
Frequency and Duration
The general recommendation for aerobic exercise is to engage in activities for at least 150 minutes per week, which can be broken down into manageable sessions (e.g., 30 minutes on most days).
In their article, Exercise and PD, the Parkinson’s Foundation, states:
“Research on exercise and Parkinson’s suggests that people with PD do at least 2.5 hours of exercise every week for a better quality of life.” Source: Exercise and PD, Parkinson’s Foundation
This ensures that individuals with Parkinson’s are getting enough cardiovascular exercise to reap the benefits.
It’s advisable to start slow and gradually increase the duration as fitness levels improve, which helps to avoid injury and fatigue.
Parkinson’s Exercise Plan Category 2 – Strength Training
Strength training is vital for individuals with Parkinson’s as it helps to counteract muscle weakness and improve overall physical function.
Maintaining muscle strength is essential for daily activities, enhancing balance, and reducing the risk of falls.
Additionally, strength training can lead to improved posture and alignment, which are often affected in those with Parkinson’s.
Effective strength training exercises focus on major muscle groups including legs, arms, shoulders back and core (abdominal) muscles and include activities such as weightlifting, resistance band exercises, and bodyweight exercises.
In addition, household items like canned goods, water bottles, luggage towels and other household items can be used for strength training if you are unable to travel to a fitness center.
It’s crucial to tailor the exercise plan to the individual’s ability, ensuring that the workouts are both challenging and achievable without causing excessive strain.
I would recommend having your health care professional, a physical therapist or a certified fitness trainer help you design a Parkinson’s exercise plan for strength training. They can ensure all the appropriate muscle groups are included and show you safe form and technique to prevent injury.
Effective Strength Training Exercises
Listed below are some example exercises for Parkinsons Disease that you can include in your Parkinson’s exercise plan for strength training.
- Seated leg lifts: Builds strength in the legs.
- Weighted bicep curls: Enhances arm strength.
- Resistance band rows: Improves upper body strength.
- Wall push-ups: Strengthens the chest and arms.
Guidelines for Safety and Progression
Safety is paramount in strength training, especially for those with Parkinson’s.
It is essential to start with lighter weights and focus on proper form to prevent injuries. Individuals should also consider working with a physical therapist or trainer familiar with Parkinson’s to ensure they are using the correct techniques.
Additionally, progression should be gradual, increasing weights only when exercises become too easy, ensuring that you continue to be challenged without risking injury.
For additional information, read my article:
Parkinson’s Exercise Plan Category 3 – Balance
Balance is a critical component of physical fitness, particularly for individuals with Parkinson’s disease, as they are at a higher risk for falls.
Exercises that improve balance can enhance stability, coordination, and overall mobility. Maintaining balance is not only essential for physical safety but also contributes greatly to emotional well-being, fostering independence in daily activities.
Incorporating balance exercises into a fitness routine can significantly decrease the risk of falls.
Activities that focus on balance can include tai chi, yoga, and specific strength training exercises. An individualized assessment of balance skills can help determine the best exercises to include based on the person’s specific needs and abilities.
Balance Exercises to Incorporate
- Single-leg stands: Enhances stability and leg strength.
- Heel-to-toe walk: Improves coordination and focus.
- Balance board exercises: Challenges overall balance.
- Tai Chi: Combines slow movements with mindful balance practices.
Get my FREE resource – 9 Balance Exercises to Help Improve Balance with Parkinson’s that you can do at home to improve your balance.
Assessment of Balance Skills
Regular assessment of balance skills is essential to track progress and make necessary adjustments to the Parkinson’s exercise plan.
Simple tests such as the Berg Balance Scale or Timed Up and Go (TUG) test can provide valuable insights into an individual’s balance capabilities. Based on the results, tailored exercises can be introduced to address specific weaknesses, ensuring a comprehensive approach to balance training.
For more information on balance, read my article:
Parkinson’s Exercise Plan Category 4 – Flexibility and Stretching
Maintaining flexibility is vital for individuals with Parkinson’s as stiffness and rigidity are common symptoms. Improving flexibility can enhance range of motion, reduce discomfort, and contribute positively to overall physical function.
Stretching exercises can help alleviate muscle tension and improve circulation, providing immediate relief and long-term benefits.
Incorporating flexibility training into a Parkinson’s exercise plan can be achieved through various techniques, including static stretches, dynamic stretches, and activities such as yoga.
These methods not only improve physical flexibility but also encourage relaxation and mental well-being, fostering a holistic approach to health.
Stretching Techniques for Individuals with Parkinson’s
Below are some stretching techniques and examples for including in your Parkinson’s Exercise plan
- Neck stretches: Reduces stiffness and tension in the neck.
- Shoulder rolls: Improves upper body flexibility.
- Hamstring stretches: Enhances leg flexibility and mobility.
- Seated forward bends: Encourages spinal flexibility and relaxation.
Integrating Stretching into Daily Routine
To effectively integrate stretching into daily life, it can be helpful to establish a routine. You can dedicate time at the beginning or end of their exercise sessions or incorporate short stretching breaks throughout the day.
Consistency is key; even just a few minutes of stretching several times a day can lead to significant improvements in flexibility and comfort.
For more information on stretching, read my article:
Parkinson’s Exercise Plan Category 5 – Agility & Multitasking
Agility and multitasking are often overlooked components of a Parkinson’s exercise plan but are essential for improving coordination and cognitive function. Engaging in activities that challenge both physical and mental skills can lead to improved motor function and increased confidence in performing daily tasks.
Exercises that involve multitasking can include activities such as dance classes, martial arts, and certain sports.
These not only improve agility but also keep the mind active, promoting better cognitive health. Integrating cognitive challenges into physical activity can be beneficial in maintaining overall mental acuity.
Combining Cognitive Challenges with Physical Activity
- Dance: Requires coordination and rhythm.
- Martial arts: Combines movements with strategic thinking.
- Obstacle courses: Enhances both agility and decision-making skills.
Creating a Multitasking Parkinson’s Exercise Plan
When creating a multitasking Parkinson’s exercise plan, it’s essential to ensure that the activities are enjoyable and suitable for your skill level.
This could involve setting specific goals, such as mastering a new dance step or completing a series of agility drills. Tracking progress and celebrating achievements can further enhance motivation and engagement in the exercise program.
For more information on multitasking read my article:
Parkinson’s Exercise Plan – Conclusion
In summary, a comprehensive exercise plan for individuals with Parkinson’s should encompass a variety of exercise categories, including aerobic exercise, strength training, balance, flexibility, and agility.
Each of these components plays a vital role in managing symptoms, enhancing physical function, and improving quality of life.
Consistency and personalization are key, ensuring that the exercise routine is both effective and enjoyable.
FAQs
What types of aerobic exercise are best for individuals with Parkinson’s?
Activities such as walking, cycling, swimming, and dancing are particularly beneficial. These exercises can be tailored to the individual’s preferences and fitness levels.
How often should strength training be performed?
It is recommended to engage in strength training exercises at least two to three times per week, focusing on all major muscle groups.
What are some effective balance exercises for seniors with Parkinson’s?
Some effective balance exercises include single-leg stands, heel-to-toe walks, and tai chi. These exercises help improve stability and coordination.
Why is flexibility important for individuals with Parkinson’s?
Flexibility helps to alleviate stiffness and rigidity, improving range of motion and overall mobility, which is crucial for daily functioning.
How can multitasking be incorporated into exercise?
Multitasking can involve activities that engage both mind and body, such as dance classes, martial arts, or obstacle courses, promoting improved coordination and cognitive function.