As Parkinson’s progresses, patients may experience increasing difficulty with daily tasks and mobility. But it is often possible to slow this progression down.
How? There is a strong correlation between physical activity levels and the ability to maintain independence and balance in people with Parkinson’s disease. In other words, regularly exercising and staying physically active can enhance patients’ ability to manage the disease and maintain their independence for longer.
Let’s look at this a bit more closely.
Intensive Exercising Is Best – But Any Exercise Is Good
Here’s the bottom line: individuals with Parkinson’s who engage in higher-intensity exercise tend to function better in daily life and experience less rapid progression of motor symptoms.
That being said, it’s important to note that exercise intensity should always be personalized based on what stage of Parkinson’s you’re in and the specific symptoms you’re experiencing.
Because of this, more intense exercises in shorter periods of time may be most effective for some, while others might benefit from moderate exercise levels over a more sustained time.
Regardless of your level of intensity, exercise can be a key part of slowing the progression of the disease and improving your quality of life.
Types of Exercise for Parkinson’s Disease
“I have been living with Parkinson’s for 6 years. My progression has been slow so far. I attend Rock Steady Boxing 4-5 times a week.”
Specific types of exercise can be particularly beneficial for those living with Parkinson’s. These exercises have been shown to improve motor function and may help slow the diseases progression:
Balance Exercises
As Parkinson’s progresses, balance typically becomes a significant concern, and you will be at an increasingly higher risk for falls. Engaging in balance exercises can help reduce this risk by improving core strength and stability.
Activities like yoga, tai chi, or even boxing have been shown to be particularly effective in increasing balance and reducing stiffness. These exercises work to strengthen key muscle groups, improve posture, and build flexibility, all of which are important factors in preventing falls.
Aerobic Exercises
Aerobic exercise, such as walking, cycling, swimming, or using a treadmill, is another cornerstone of a strong Parkinson’s exercise plan. These activities work to enhance your overall endurance and help maintain coordination.
Resistance Exercises
Muscle weakness and rigidity are common symptoms of Parkinson’s, and as the disease progresses, muscle strength tends to decline. Regular strength training, such as resistance training, is a highly effective way to help slow this deterioration and improve daily functioning.
Strengthening exercises, or weight training, can be done by using resistance bands, weight machines, or free weights. These all help to build muscle and improve mobility.
When Should I Start Being Proactive?
The earlier you begin implementing preventive habits like exercise and healthy eating, the more effective they tend to be in maintaining functional ability and slowing down the progression of your symptoms.
However, while earlier is always better, it’s never too late to start taking action to slow the progression of Parkinson’s. Whether you’re in the early stages or have been living with the disease for years, starting or maintaining a regular exercise routine can go a long way toward helping you manage your symptoms and improve your overall health.
Even if you’re only experiencing mild symptoms, beginning these practices now can make a significant difference. Don’t wait for symptoms to worsen. Start a conversation with your healthcare team today about incorporating exercise and other therapies into your routine.
What If I Can’t Even Do Moderate-Intensity Exercises?
“The best is to remain socially and physically active. Getting out in nature for hikes is good. It keeps our brain active and relaxed to be in nature.”
If you find it challenging to engage in more intense forms of exercise, don’t worry — any form of physical activity counts. Even small daily activities like walking your dog, doing household chores, or gardening can help you maintain physical movement and support your overall health. More than anything, you want to get your body moving in a way that feels manageable and stick with it.
And, as that quote above makes clear, it’s valuable to find physical activities that engage not only your body, but also your mind and emotions. Taking a hike can be a great way to relax and take in the natural world. Exercising with a friend or taking part in classes adds a valuable social-emotional aspect.
One important thing to remember: particularly if you are not are particularly physically active person, make sure you start slow, then gradually increase the duration and intensity of your physical activity. The goal is not to punish your body, but to make physical activity a part of your daily routine. Follow the slow build model and you’ll be able to increase your strength and stamina without overwhelming yourself.
Again, the goal is to develop a consistent habit of movement. Do this and you have a good chance of seeing significant benefits over time.
Make a Plan to Slow Your Parkinson’s
“Because it’s such a personal and individual disease, everyone’s progression is different.”
To effectively slow the progression of Parkinson’s, it’s helpful to develop a plan that includes regular physical activity, a healthy diet, and proper medical care. Work with your medical team to create this plan, and be sure to consult with your doctor before making any significant changes to your physical activity or diet.
It’s also important to focus on other aspects of health, such as nutrition, mental well-being, and social support, which can have a positive impact on your mental and emotional health.
Remember, the progression of Parkinson’s is unique to each individual, and what works for one person may not work for another. That’s why it’s important to work closely with your healthcare team to tailor a plan that works best for you and your symptoms.
