Parkinson's disease impairs nerve cells in the brain that control muscle movement. Symptoms such as stiffness or trembling of the arms and legs and problems with balance and coordination can make it difficult to move about and exercise. While challenging exercise is essential for improving balance, flexibility and basic mobility. Stretching, resistance training and aerobic exercise, particularly walking, can work together to help manage Parkinson's symptoms.
Considerations
Parkinson's is a nuerodegenerative disease, which means it gets worse over time. Performing simple tasks such as chewing, talking and walking can become increasingly challenging as the disorder progresses. Parkinson's patients who exercise regularly tend to fare better than those who are sedentary. Physical activity may help preserve or even restore lost brain function that leads to Parkinson's. Regular exercise may also increase energy and improve sleep.
Stretching
Starting and ending the day with gentle stretching exercise that use all major muscle groups can be helpful to Parkinson's patients. Head turns, head tilts, chin tuck, trunk twists and bending the trunk side-to-side and forward and backward can improve flexibility. Hamstring, arm and shoulder stretches are also recommended. Try to hold each stretch position for 20 to 30 seconds.
Strength Training
Strength training exercises should be performed with light hand weights that can be comfortably lifted for one set of 10 repetitions. Starting out with 2- to 2.5-lb. weights is typically recommended.
Try to work up to three sets of 10 repetitions three times per week. Resistance movements like squats and extensions can help strengthen the upper and lower legs, upper arms, back and buttocks.
Walking
Walking is a critical part of Parkinson's wellness but it should be approached with caution. Wearing comfortable shoes that provide ample support and toe room can keep your walking experience safe and enjoyable. Select shoes with Velcro closure tabs if tying shoelaces is a struggle.
Stand tall and allow your heel to hit the floor or sidewalk first while walking at a moderate pace. Avoid reaching, leaning, going backwards or carrying items while walking. Start by exercising a few minutes at a time and try to build up to 30 minutes per day.
Outlook
Talk to your doctor before you start an exercise program for Parkinson's. Physical activity may cause changes in your metabolism that may require medication adjustments. You may becoming increasingly prone to falls as Parkinson's progresses. Even a tiny bump or push could be enough to throw you off balance. Stop exercising right away if it causes pain. Work with a trainer or physical therapist to design a workout program that best suits your needs.
References
- MayoClinic.com; Parkinson's Disease; Feb. 15, 2011
- MedlinePlus: Parkinson's Disease
- Parkinson's Disease Foundation: Exercise
- Parkinson's Disease Foundation; Walking Well with Parkinson's;Ivan Suzman; Spring 2004
- University of Pittsburgh Medical Center: Parkinson's Disease
- National Parkinson's Foundation: Tips for Becoming Physically Active
