This is part 2 in “Easy Exercises to Combat Chronic Disease”
In this series, occupational therapist Kevin Shelley focuses on simple exercises to help manage common chronic diseases.
Parkinson’s disease affects brain cells that produce dopamine, leading to movement disorders such as tremors, slowness, stiffness, and balance issues. It’s a lifelong and progressive disease that can also cause constipation, depression, and memory problems. Symptoms vary among people with Parkinson’s, and there is no way to predict when or how severe they will be.
Although the exact cause of Parkinson’s disease is still unknown, scientists believe it’s a mixture of genetic and environmental factors. Having two or more of these four significant symptoms is the primary way physicians diagnose Parkinson’s:
Postural instability: difficulty balancing, which can increase the risk of falling
Bradykinesia: slowness of spontaneous and automatic movements, making everyday functions difficult
Tremors: rhythmic back-and-forth movement, often in the hands
Rigidity: resistance to movement due to contracted and stiff muscles
Given these factors, exercise can benefit those with Parkinson’s but must be carefully tailored. It’s important to avoid fast, reciprocal movements, jumping, or quick directional changes, and care must be taken to account for the extra energy burn associated with rigidity.
“Exercise is one of the most powerful treatments for Parkinson’s disease. Many ask about the ‘best’ exercise routine for Parkinson’s. Most doctors say a safe, enjoyable regimen that helps manage your personal symptoms is the best approach,” the Michael J. Fox Foundation for Parkinson’s Research stated.
While no single exercise routine works for every person with Parkinson’s, the following exercises have helped many of our patients.
5 Exercises for Parkinson’s Disease
The type of exercise that best suits you depends on your symptoms and challenges. If you’ve been leading a sedentary lifestyle, starting with low-intensity exercises such as walking is recommended. As you develop more stamina and strength, you can gradually increase the intensity and frequency of your workouts. Always listen to your body and stop if you experience any pain or discomfort.
1. Forward/Reverse Walking
Walking can be a significant challenge for people with advanced Parkinson’s disease. This technique can improve the quality of your gait and decrease your potential for falls.
Step 1: Start by standing in a room or hallway that allows you to walk as far as possible. You can also do this exercise outside.
Step 2: Slowly walk forward at your normal pace to about 50 feet if space allows.
Step 3: Carefully walk backward to your starting point. Move slowly to avoid falls, as walking backward requires significantly greater attention and will not feel natural.
Step 4: Try walking forward and backward three times before resting, and do this 3 times if you can.
Maintaining a controlled walking pace and avoiding speeding up is essential to prevent falls.
2. Chair Squats
I love these exercises. They’re safe to perform and can be adjusted to provide the right level of challenge. They can be done slowly, making them an excellent option for those with Parkinson’s. Moving from a seated to a standing position can become challenging, but with regular practice, this exercise can help alleviate those difficulties.
(Chung I Ho/The Epoch Times)
Step 1: Sit upright, close to the front of a chair.
Step 2: With your arms extended straight in front of you, slowly stand up, taking about 2 to 3 seconds. As you rise, drop your hands to your sides.
Step 3: Slowly sit back down and avoid placing stress on your spine. As you sit, extend your arms straight out in front of you. This movement will become natural with practice.
Step 4: This counts as 1 repetition. Try to perform 3 sets of 15 repetitions, making adjustments as needed.
Sit-stands can initially be challenging, but keep at it, and your body will adjust.
3. Standing Marches
Standing marches are simple but highly effective. The high steps contribute to core strengthening and postural stabilization and provide subtle movements throughout the spinal cord that help combat stiffness.
(Chung I Ho/The Epoch Times)
Step 1: Stand with your arms by your sides and your feet shoulder-width apart.
Step 2: March in place, bringing your knees up as high as you can. Move slowly, taking 1 to 2 seconds to complete each step while focusing on movement accuracy.
Step 3: Perform this exercise for 2 minutes per set and attempt 3 sets, making modifications as needed.
This exercise can be slowed down considerably to accommodate for rigidity and bradykinesia.
4. Lateral Leg Raises
Lateral leg raises provide an excellent workout for the hip abductors and also strengthen your trunk muscles. They are stable exercises that can be performed slowly, which makes them beneficial for Parkinson’s rehabilitation.
(Chung I Ho/The Epoch Times)
Step 1: Stand and hold onto a chair or countertop to maximize your safety.
Step 2: Slowly bring one leg straight to the side without bending your knee. Move your leg as far out as you can comfortably, then bring it back. Repeat the movement with your other leg.
Step 3: This counts as 1 repetition. Try to perform 3 total sets of 30 repetitions.
Standing kickbacks are a great way to strengthen the muscles on the back of your body. The secret to these exercises is to avoid pushing through the movement and instead ease into it.
(Chung I Ho/The Epoch Times)
Step 1: Stand tall and brace yourself against a wall, chair, or countertop to maximize safety and balance.
Step 2: Slowly raise one leg straight behind you, reaching as far as you can while keeping your knee extended. Then, bring your leg back.
Step 3: Repeat the movement with your other leg.
Step 4: This counts as 1 repetition. Try to perform 3 sets of 30 repetitions.
You may initially find these exercises difficult and tiring for your lower back, but stay with them, and you’ll quickly build strength. Always feel free to make adjustments as needed.
This series intentionally focuses heavily on the legs. As Parkinson’s disease advances, mobility can become a lot more difficult. From a rehabilitation perspective, restoring these skills can be challenging once they’re lost. By being proactive, you can help prevent disease progression.
“The best exercise is the one that your care team approves and that appeals to you, because you’ll stick with it,” the Michael J. Fox Foundation stated.
Your fitness level will determine your exercise routine, but a good first step before starting any activity is to discuss what’s best for you with your physician. This may include working with a physical therapist to get an “exercise prescription” from an expert after assessing what you can safely do.
