Exercise does the body good, and that's especially true when you live with Parkinson's disease. Being active can help you feel your best, do more of the things you enjoy, and most importantly, slow the rate at which Parkinson's disease stages progress.
If the idea of embarking on a workout program feels overwhelming, you've come to the right place. Take a look at all the ways that exercise can help Parkinson's disease and which activities deliver the biggest benefits—and then, find out what you should do to get started safely.
In This Article:
Benefits of Exercise for Parkinson's Disease
Regular exercise can make Parkinson's symptoms more manageable, help you maintain your independence for longer, and even slow the progression of Parkinson's disease symptoms. "Exercise should be a fundamental part of the treatment plan for all people with Parkinson's disease," says Daniel M. Corcos, Ph.D., a professor of physical therapy and human movement sciences at the Northwestern University Feinberg School of Medicine in Chicago and research director of Parkinson's Elevated, a philanthropically funded initiative aimed at integrating movement into Parkinson's treatment.
Exercise can modify the course of a person's Parkinson's disease, acting as an adjunct treatment to your prescribed medication, concluded experts in a recent Journal of Neurology, Neurosurgery, and Psychiatry review. The review also found that exercise is tied to an improvement in symptoms like bradykinesia, rigidity, tremor, walking and mobility, balance, cognitive function, and pain.
You may find that being active gives your quality of life a boost, too, by helping you feel more alert and have better concentration. It support self-care by reducing your risk of falls and muscle freezing that happens with this disease. Plus, it'll help you sleep better and may ease feelings of anxiety and depression, says the Parkinson's Foundation.
Because Parkinson's affects everything from balance to gait to stamina, experts with the Parkinson's Foundation and the American College of Sports Medicine recommend a well-rounded exercise program that includes four main components, in order to address all your needs:
- Aerobic exercise. Do these heartrate-raising activities at least three days a week for 30 minutes at a time.
- Strength-building exercise. Do these exercises focused on building and maintaining muscle mass on two to three nonconsecutive days of the week for 30 minutes at a time. Aim to work all of your major muscle groups.
- Balance exercises. You can work these moves, intended to combat the balance issues Parkinson's can cause, into other activities like a circuit-style training routine. Do them at least two to three days per week.
- Stretching. Try these moves that help prevent muscle spasms at least 2 to 3 days per week. If you can stretch for a few minutes every day, that's even better.
If this seems like a lot, know that you don't have to dive headfirst into a new exercise program all at once. Ultimately, any exercise is truly better than none at all, found a meta-analysis published in the Cochrane Database of Systematic Reviews. So add a little bit at a time, and modify your routine based on how you feel.
Types of Exercise for Parkinson's Disease
Let's take a closer look at the four components of exercising with Parkinson's disease. You might be surprised to learn that different types of exercise can benefit you in different ways.
Aerobic Exercise for Parkinson's
Per the Parkinson's Foundation, aerobic exercises can include things like:
- Bicycling, including on a tandem bicycle
- Walking
- Dancing
- Non-contact boxing
- Running
- Swimming
An aerobic workout should get your heart rate up. How high? Push yourself at least to the point where you can talk while moving but can't sing. "We know that the greatest neural protection happens in the moderate to vigorous intensity range," says Amy Morse, DPT, a doctor of physical therapy and owner of the Live Able Collective, a physical therapy program for people with neurological conditions in Atlanta, GA.
Vigorous aerobic exercise, where you can't say more than a few words without catching your breath, seems to be particularly potent for Parkinson's disease. One small study published in npj Parkinson's Disease suggests that regular vigorous exercise could help the brain send out stronger signals of dopamine, the chemical that helps brain cells communicate with each other and is damaged in Parkinson's disease.
Strength Training for Parkinson's
Strength or resistance exercises work your muscles. "You want to strengthen all of your major muscle groups, but I'd put extra focus on strengthening the core and other muscles that help with posture, like the glutes, hips, and the muscles around the ankles," Morse says. Improving your posture may also improve balance, something many people with Parkinson's struggle with.
According to the American Parkinson Disease Association, that can include things like:
- Lifting weights
- Using resistance bands
- Doing bodyweight exercises (like squats, lunges, or push-ups)
Resistance exercises help you maintain and even build muscle mass, which is key for preserving your mobility when you have Parkinson's disease, notes a paper published in the Journal of Parkinson's Disease. "It also helps address postural weakness and maintain functional movements such as coming to a stand," Corcos says.
Balance Exercises for Parkinson's
Parkinson's disease can impact your balance, gait, and posture and these effects tend to intensify over time. Incorporating balance exercises into your routine can help counteract some of these problems or delay their progression. "Many people don't start balance exercises until they have balance problems. It's important to get ahead of the issue if you can," Morse says.
Where to begin? The Journal of Parkinson's Disease paper notes activities that improve your balance can include things like:
- Circuit training
- Dancing
- Pilates
- Table tennis
- Tai chi
- Yoga
Stretching and Flexibility Exercises for Parkinson's
Common calling cards of Parkinson's disease include stiffness and rigidity, often appearing first thing in the morning when you wake up. Stretching can improve flexibility and ease these symptoms. Some good examples of flexibility exercises include:
- Yoga
- Tai chi
- Neck rolls, shoulder rolls, seated spinal twists, standing calf stretches, and wrist circles
Should You Try Physical Therapy for Parkinson's Disease?
Physical therapy can be helpful if you're not sure where to begin with exercise, or you need help modifying your exercise program because your Parkinson's disease symptoms are intensifying. "Many people with Parkinson's stop exercising when their usual routine gets too hard," says Corcos, noting that the instinct to reduce activity can backfire. "This leads to worse physical function, but workouts can easily be changed to match changing abilities."
You'll reap the biggest benefits by seeing a neurologic physical therapist who has experience in movement disorders like Parkinson's. "Parkinson's comes with a variety of motor symptoms, including rigidity, slowness, tremor, and postural problems," Morse says. "A neurologic PT can build an exercise program that includes activities to address their specific impairment in a way that someone who doesn't have as much knowledge about movement science may not."
Your therapist will walk you through your personalized exercise program during your PT sessions. Once you know the ropes, you can keep up your routine at home. When you need to make changes to your regimen down the road, you can come back to PT for more guidance, notes the American Parkinson Disease Association.
Setting Up Your Home for Parkinson's Exercises
Outfitting your space with the right equipment can help you exercise efficiently and safely.
The equipment you need will depend on the types of exercises you're doing and your individual mobility limitations, Morse points out. But in general, the Center for Movement Challenges says that most Parkinson's-friendly at-home workout spaces benefit from these items:
- Sturdy chair with a solid back and non-slip feet
- Resistance bands
- Dumbbells
- Yoga mat
- Small therapy ball
- Step stool or low platform
- Balance pad or cushion, if appropriate. Doing exercises on a balance pad forces you to work harder to stay stable, which can improve your balance.
- Mirror, to check your form
Importantly, make sure the space you are using is free from other clutter, loose cords, throw rugs, and anything else that could constitute a trip hazard. Make sure you have bright overhead lights and if possible, install a grab rail against the wall to support your balance for some of the moves.
Top Exercise Moves With Parkinson's Disease
No two people with Parkinson's are the same, and the right exercises for you may not be the same as someone else with the condition. Choosing the best exercises for Parkinson's depends on factors including your fitness level and Parkinson's symptom severity.
The moves here, recommended by Morse, provide an aerobic workout while hitting most of the major muscle groups involved in helping you stay balanced.
- Squats. Stand with your feet about shoulder-width apart, feet slightly turned out. Push your hips back and bend your knees to lower your body as if sitting in a chair, aiming to get your thighs parallel to the floor. Press through your feet to return to standing. Do 2 sets of 10 repetitions.
- Sit-to-stands. If squats are too difficult, try this modified move. Sit near the edge of a sturdy chair with your feet flat on the floor, lean your torso slightly forward, and press through your feet to stand up, then slowly bend your knees and lower yourself back into the chair. Do 3 sets of 10 repetitions.
- Shoulder blade squeeze. Sit or stand tall with your arms relaxed at your sides. Gently draw your shoulder blades back and down as if squeezing them together. Hold briefly, and release. Do 3 sets of 10 repetitions.
- Modified planks. Start on all fours. Lower your forearms and knees to the floor, keeping your body in a straight line from shoulders to knees. Hold for 30 seconds, working your way up to 1 to 2 minutes.
- Bird dog. Start on your hands and knees, then extend your right arm and left leg straight out while keeping your core engaged and back flat. Return to the starting position, and repeat on the opposite side. Do 3 sets of 10 repetitions.
- Glute bridge. Lie on your back with your knees bent and feet flat on the floor. Engage your core and squeeze your glutes to raise your hips toward the ceiling. Pause and slowly lower back down. Do 3 sets of 10 repetitions.
In addition, says Morse, try to get in 30 minutes of walking most days at a moderate pace. To challenge your balance, dedicate a few minutes to walking backwards or sideways.
Tips for Exercising With Parkinson's Disease
Ready to lace up your sneakers? Here are a few more things to keep in mind to set yourself up for exercise success.
- Talk with your doctor first. Especially if you're new to exercise or if your Parkinson's disease causes balance issues. Together you can talk about good workout options for you and decide whether you should start off by seeing a physical therapist.
- Time it right. Plan to be active at the time of day when you're at your peak physical capacity. "We tell people with Parkinson's disease to exercise when their medication has most effect and when they feel at their best," Corcos says.
- Find something you enjoy. You're more likely to stick with an activity that you find fun, so experiment with what sounds exciting. "Boxing gets a lot of things at once—it's an aerobic intensive activity, it addresses hand-eye coordination, and some of the boxing programs throw in circuits with balance and strength training, for instance," Morse says. Even activities like karate and tango dancing have been shown to have benefits for people with Parkinson's disease. You can also find Parkinson's-friendly, at-home workouts from the American Parkinson Disease Association.
- Adjust when you need to. The activities that work for you may change over time as your Parkinson's disease progresses. Plan to stay flexible and reach out to your doctor or physical therapist if you need help adjusting your exercise routine to new limitations.
Takeaways
Living with Parkinson's disease presents new challenges every day. In addition to the treatment prescribed by your doctor, regular exercise can help manage Parkinson's symptoms and may slow disease progression. A well-rounded routine should include aerobic, strength, balance, and flexibility exercises.
Different types of exercise offer different benefits for people with Parkinson's, so you may benefit from working with a neurologic physical therapist who can help you create a safe, personalized exercise routine. Your program can be adjusted over time as your symptoms or abilities change, helping you stay active for longer.
Most importantly, you don't have to overhaul your routine all at once to benefit from exercise. Start with activities you enjoy, exercise when your medication is working best, and talk with your doctor or physical therapist about how to exercise safely.
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