How to Stay active with Parkinson’s Disease

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Remaining active with Parkinson’s Disease is so important; both for mental and physical health. It is inevitable that as Parkinson’s Disease progresses that mobility and cognitions decline. Sadly this is something that cannot be avoided. However, if exercise is encouraged in the early stages of Parkinson’s then ability to remain mobile and socially active can be prolonged. This must be good for both carers and sufferers. To be able to engage in work, daily activities that we all take for granted, relationships and even going on family holidays is vital for our mental and physical health.

Parkinson’s Disease

Parkinson’s Disease is a neurological disease for which there is sadly no cure. There has been much research over the years however that has shown that staying active is highly beneficial in managing the symptoms.

Exercise does not have to be outside but can be in your home too. Certain exercises can target specific symptoms of Parkinson’s Disease.

Bradykinesia (slowness and smaller movements of the body) is a common symptom of Parkinson’s and tends to affect one side of the body more than the other and will tire more quickly.

If you choose to do physical activity that involves weights or resistance bands, a rowing machine or cross trainer, try hard to keep both sides of the body evenly working.

Rigidness (stiffness) is another common symptom. Becoming more rigid can stop muscles from stretching and relaxing. There are small exercises that you can do at home that can help stretch those muscles.

If you are in the kitchen for example, stretch up while standing to reach the top cupboards. Depending on your balance, reach one arm or both. Stretching exercises can help reduce rigidness.

Freezing in movement can happen often as the illness progresses. It can happen when starting to move or going through doorways. Many describe it as feeling ‘stuck’ to the floor. There are a few techniques that can help movement and remain active.

Standing with both feet on the floor and rocking from side to side can often trigger a first step on your ‘slower’ side. Walking from room to room to the sound of a tune in your head can help trigger movement.

Low blood pressure is a debilitating symptom of Parkinson’s and can reduce activity in Parkinson’s considerably for fear of falling. With low blood pressure, you can feel very dizzy when getting up from a chair. Exercise lying on your bed or chair exercises are a great idea to remain active.

To build some activity into your daily life, whether you were an active person before Parkinson’s or not is important to consider. A little is better than nothing. For example:

• Standing up from your chair or sofa more regularly.
• Hanging the washing out to stretch upwards
• Hoovering
• cutting the grass
• use tins or bottles as weights to do some bicep curls
• raising your legs while sitting
• walking around your home at least once every hour

Activity programmes for Parkinson’s Disease

There are various types of exercise workouts available on You Tube that can be helpful that can be tried at home.

If you are newly diagnosed and early in your Parkinson’s journey there are various tailored online structured exercise programmes.

PD Warrier app is a popular exercise programme designed specifically for Parkinson’s. Some is free and some is paid for.

Reach Your Peak is designed for mild symptoms and is an online programme.

For those with more progressing symptoms, it is important to focus on strength, flexibility and balance.

The Parkinson’s Society has helpful resources for exercising at home on their website free of charge.

Generation games exercise video is also helpful and is available online.

For those with more challenging symptoms Parkinson’s Association of Southwest Florida have an online seated exercise class.

Power for Parkinson’s class have a ‘move and shout’ seated class.

A 20 minute seated class is also available online led by Margaret Johnston.

Remaining Active

It is also a good idea to look at what is available locally. Your medical team may have their own activity regime that they advise you use. There may also be an Occupational Therapist and Physiotherapist within your medical team that can help you get started and hold exercise classes to help you stay active safely.

Other exercises that can help Parkinson’s Disease such as Yoga and often widely available locally or to do at home. Yoga can help improve flexibility, balance and strength as well as improve your mood. Pilates is another alternative as a low impact exercise in improving balance and posture and known to reduce tremors.

Equipment to help remain Active

There is no need to rush out and buy lots of specialist equipment to be active. Loose clothing, stable shoes and a few tins for weights is okay for helping remain active at home.

There are low cost equipment ideas that can help you to keep an exercise regime if you wish to invest. For example, a good pair of trainers to support your heels and ankles.

A good pair of arch support trainers for women are good for light exercise and walking. A slip on pair is ideal for those with tremors and stiffness in hands. Slip on trainers for men are also available and give good support.

Some light weights are a good idea if you do not want to use tins or bottles from your kitchen stash. You can buy some lightweight weights that do not have to cost a fortune.

If you are interested to try Yoga or Pilates then a yoga mat may interest you and may be more comfortable to use. This yoga mat is extra thick for comfort and comes in a variety of colours.

I do hope that you have found this blog post helpful and has some suggestions that you may find beneficial in staying active or giving you the confidence to start. If you have enjoyed reading then please sign up to my newsletter so that you can stay up to date with other blog posts. Please also share to anyone who you think or know may be interested or will find my blogs helpful.