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What Is The Best Exercise For Someone With Parkinson’s

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I Have A Movement Disorder Which Precludes Me From Traditional Type Of Exercise Will The Theracycle Really Allow Me To Exercise

Exercises for Parkinson

Yes. The Theracycle’s motor assists you in attaining continuous exercise for longer periods that, due to lack of strength and endurance, would otherwise not be possible on traditional exercise equipment for users with movement disorders. We are so convinced the Theracycle will work for you, we offer a money-back guarantee within 30-days of delivery if you are not completely satisfied.

Should I Talk To My Healthcare Provider Before I Start Exercising If I Have Parksinson’s Disease

Talk to your neurologist and your primary care provider before starting a new exercise regimen. They can:

  • Counsel you on how intense your exercises can be.
  • Recommend exercises appropriate for your individual health.
  • Refer you to a physical therapist to create a personal exercise program.
  • Warn about exercises to avoid based on your particular challenges or limitations.

Weights Or Stretching Cycling Or Tai Chi What Types Of Exercise Are Good For Parkinsons Nov 15, 2017

Earlier this week, we introduced the science of exercise. Part one of this post focused on why exercise is important and what the guidelines say about how much we should be doing. We also found out how exercise may help the brain and what that could mean for those with Parkinson’s.

Here, in part 2, we answer one of the most common questions we’re asked in the Research Team on the topic of exercise…

Physical Exercise For Parkinsons Disease: Clinical And Experimental Evidence

1Institute of Psichiatry, Federal University of Rio de Janeiro , Rio de Janeiro, Brazil

2Castelo Branco University, Rio de Janeiro, Brazil;

1Institute of Psichiatry, Federal University of Rio de Janeiro , Rio de Janeiro, Brazil

3Physical Activity Neuroscience, Physical Activity Sciences Postgraduate Program – Salgado de Oliveira University, Niterói, Brazil;

4Physical Education Department, Faculty of Unidas de Campinas , Goiânia, GO, Brazil

5Politechnique Institute of Porto, Healthy School, Porto, Portugal

8Intercontinental Neuroscience Research Group, Yucatán, Mexico

Eric Murillo-Rodriguez

Where Can I Find Support If I Have Parkinson’s Disease And Want To Exercise

What Exercise Is Good For Parkinson Disease

You can find exercise support in your community. For example, many gyms and community centers offer seated exercise classes for people who struggle with balance. Ask your healthcare provider for ideas if you have Parkinson’s disease and want to exercise.

A note from Cleveland Clinic

Exercise is an important part of managing Parkinson’s disease. Talk to your healthcare provider about your exercise program and choose activities you enjoy so you stay motivated to get up and move every day.

Last reviewed by a Cleveland Clinic medical professional on 04/08/2021.

References

What Are The Challenges That The Patient May Experience While Exercising

It is known that Parkinson’s disease is a progressive and thus people in the early stages tend to be strong and physically fit. But later with the progression the various physical changes take place-

Loss of Balance: The patient may experience loss of joint flexibility which may affect balance.

Loss of Muscle Strength: There may be decreased muscle strength which may adversely affect walking. The patient may find it difficult to even stand up from sitting.

Decreased Endurance: The patient may experience decreased endurance due to decline in cardiovascular conditioning.

Is There A Suggested Theracycle Workout That Will Improve My Pd Symptoms

Studies show that riding at 14 to 15 miles per hours for 40 minutes, 3 times per week, can prompt a significant improvement in PD symptoms. It is recommended that you begin with an easy, 10-minute warmup and follow with a relaxing 10-minute cool down. Learn about the benefits of forced exercise with the Theracycle »

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Parkinson’s disease is a progressive disorder that develops as a result of losing dopamine-producing neurons. “These cells are mainly located in the part of the brain called substantia nigra pars compacta,” explains movement disorders neurologist and Parkinson’s expert Lynda Nwabuobi, MD. “With degeneration of these cells and hence, depletion of dopamine, Parkinson’s disease includes symptoms such as tremor, bradykinesia , and rigidity manifest.”

This condition can make it more difficult to complete everyday tasks, like moving about the house, putting on clothes, and even speaking. It can be challenging to manage Parkinson’s, especially on your own, so having friends and family there to support really can make the difference. Dr. Nwabuobi says it’s important to remember that Parkinson’s is not fatal and “many people live full enriched lives” with the condition.

One of the ways to help someone in your life dealing with Parkinson’s this holiday season is to give them a present that not only makes them smile, but works to make their life more manageable and puts some level of control back in their hands. Here are some gift ideas they’ll be sure to love and appreciate.

What To Keep In Mind While Starting To Exercise In Parkinsons Disease

Parkinson

Have Hope: The patient should not lose hope and be upset if he cannot perform as well as he might think at first. Specifically if the patient wasn’t into much of physical exercise prior the diagnosis of Parkinson’s disease it may take quite some time to build endurance and stamina required.

One Step at a Time: The patient should start with shorter periods of exercise to build up the endurance.

Communication: It is important to open up to the doctor and the physical therapist or PT and be honest with them. If a certain posture or a particular type of exercise feels unnatural or too difficult, the patient should inform the therapist for a revised version of the exercise. If the patient is not honest, it may happen so that the symptoms of Parkinson’s may increase.

Exercise in a Safe Environment: It should be made sure that the patient exercises in a safe environment. The patient may feel that exercising at home may be convenient, but it is not a safe option. There may be a possibility of tripping over slippery surfaces or carpets and rugs. Once the patient hurts himself, it may become an issue of emergency.

What Kind Of Exercise Can I Do If I Have Trouble Standing Or Walking

Even with advanced Parkinson’s symptoms, you can still reap the benefits of some activities. If you have trouble walking or balancing, hold a bar or rail to exercise and stretch. If standing or getting up is tough, exercise and stretch in a chair or bed. Physical exercise performed in a seated position, such as biking on a recumbent bike can allow you to exert yourself in a safe manner.

Facial exercises may help combat difficulties speaking or swallowing:

  • Chew your food longer and more vigorously.
  • Exaggerate your face and lip movements when you speak.
  • Make faces in the mirror.
  • Sing or read out loud.

Mental exercises give your brain a workout and can improve memory. For example:

  • Name as many animals as you can in 1 minute.
  • Play brain games and do puzzles.
  • Solve math problems in your head.

You can also add activity in small bits throughout your day:

  • Park further away from stores so you walk longer distances.
  • Stretch or do leg exercises while watching TV.
  • Swing your arms more when you walk, and take long strides.
  • Take the stairs instead of the elevator.

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Parkinson’s deeply affects people’s functionality and mobility. This can cause poor sleeping patterns because of the difficulty people have turning in bed. Dr. Nwabuobi says silk sheets can make readjusting at night easier for people with Parkinson’s. While silk is nice, it can also be terribly expensive. But these satin silk sheets do the job just fine and are a steal in comparison. These sheets are lightweight, breathable, and soft to the touch. Available in red, black, grey, and ivory, these sheets will add a nice pop of color to the bedroom and make anyone excited to fall asleep.

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Allbirds has a great selection of slip-on shoes for both men and women. Their Tree Loungers, made from eucalyptus tree fibers, are especially nice. In addition to being conveniently laceless, they’re also lightweight and breathable, making it even easier for people with Parkinson’s to slip them on. With their low-density soles, the Tree Loungers mimic the shape of your feet and add little weight, ensuring your mobility isn’t hindered. Considering tremors are a common symptom of the condition, putting on shoes can be a complicated and time consuming task. But these shoes make the process simple—and it doesn’t hurt that they help the environment by emitting less carbon than petroleum-based foam shoes.

When It Comes To Exercise How Can I Support Someone With Parkinson’s

Exercise can be as important as medication and should be ‘prescribed’ in a similar way. Because of this you can use the exercise framework to promote exercise as an important part of everyday life for people with Parkinson’s.

You can direct professionals to the UK Parkinson’s Excellence Network resources and learning hub, and we also want you to share the Parkinson’s exercise framework with your networks.

Any professional working in neurology or with older people should be conveying the message that exercise is important for everyone, as it helps keep the body as fit and well as possible, both physically and mentally.

Essentially, promoting and providing education on exercise should be central to the role of health and exercise professionals.

Effects Of Physical Exercise On The Treatment Of Parkinsons Disease

What Is The Best Exercise For Parkinsons Disease ...

Other therapeutic strategies have been evaluated clinically and scientifically in recent years in the search for an action to reduce clinical problems of PD, such as, non-pharmacological interventions like physiotherapy and physical exercise . Rehabilitation through physical therapy has a variety of goals and methods that generally promote benefits in parkinsonian mobility, posture, and balance. However, some limitations have been observed in a consensual way by some researchers in two topics: in relation to the benefits that seem to be more immediate , and the variety and low methodological quality of the studies . Other nonpharmacological approaches to rehabilitation in Parkinson’s disease are the practice of different modalities of physical exercises such as walking, running, strength training, whole body vibration and functional exercises, which are related to the reduction in the risk of falls, decreased motor symptoms, motor performance improvements, balance and gait improvements, positive repercussions in quality of life and executive functions .

Kurtais et al. investigated the effects of six weeks of supervised treadmill walking, three times a week for 40 minutes in patients with mild to moderate PD, and observed significant improvements in lower limb functional parameters such as walking, balance, and agility, and in related parameters, the adaptations promoted by aerobic exercise as increase of peak VO2 and caloric expenditure in METs .

What Type Of Exercise Should I Do If I Have Parkinson’s Disease

Exercise is a planned, structured, repetitive activity that is intended to improve physical fitness. There is no “right” exercise for people with Parkinson’s. Everyone’s regimen will differ, depending on overall health, symptoms and previous level of activity. Any exercise helps, and a variety of exercise types may provide well-rounded benefits.

Aerobic exercise

Aerobic exercise involves activities that challenge your cardiorespiratory system such as walking, biking, running, and activities in the pool. Participating in aerobic exercise at least three days a week for 30-40 minutes may slow Parkinson’s decline.

Strength training

Strength training involves using your body weight or other tools to build muscle mass and strength. Strength training two days per week, starting with low repetition and weight, may be beneficial in Parkinson’s disease. A focus on extensor muscles, or muscles in the back of the body, can help with posture.

Flexibility training

Stretching two or more days per week can be beneficial to maintain range of motion and posture. Holding each stretch of major muscle groups for 30 to 60 seconds can improve muscle length.

Balance and agility training

This type of training often combines aerobic exercise, strength training, and flexibility training. Examples include:

  • Dancing.
  • Tai chi, yoga or Pilates.

Exercise Prescription Based On Evidence For Parkinsons Disease

It is possible to assume that patients with Parkinson’s disease should benefit in the majority of cases with different strategies, which should be prescribed based on a careful clinical evaluation, functional capacity, mental health and cardiorespiratory function. With these data in hand, the physical education or physiotherapy professional will be able to choose the type of training, duration, intensity and other variables to be worked out in order to promote the benefits of exercise to the patients.

The American College of Sports Medicine has published recommendations for the prescription of exercises for parkinsonians . These recommendations are a good guide on what exercises to prescribe for this population and how to do it. One of the key information in this guide is that exercise recommendations for adult health fitness can be applied to parkinsonians, with caveats to the condition and physical limitations that the person presents. Adults with Parkinson’s disease may present improvements similar to those of healthy adults in the variables of physical fitness , with direct impact on improving functional capacity .

Why Does The Theracycle Cost More Than A Basic Exercise Bike

The Theracycle is not a simple exercise bike. The biggest difference is the motor, which allows you to work out at a higher cadence than you can do on your own. The Theracycle’s custom motor is both unique and essential, as it allows you to work out longer and more efficiently than you can with a traditional stationary or road bike.

Additionally, the bike is custom engineered for the specific needs of people with movement disorders, not only in its open walk-though design, but also when it comes to durability and, most importantly, stability. The Theracycle is built on a very sturdy, heavy structural steel frame. It has a low center of gravity by design, so you can be sure that it will never tip over on you, even if you need to use the bike to pull yourself up.

Finally, there is the issue of quality. We want you to be able to use the Theracycle every day for years to come, so every component – mechanical and electrical – is built to provide decades of use without failure. All of our parts are precision-made in small production runs, ensuring superior quality and durability. In addition to the powerful, highly specialized motor, the Theracycle is also equipped with sophisticated safety mechanisms and state-of-the-art electronics specifically designed for your needs. Every Theracycle is manufactured in the US and hand-built in Franklin, Massachusetts.

Types Of Exercise Suitable For Parkinsons Disease Patients

Parkinson’s exercise classes

If you have Parkinson’s disease, there are a lot of health benefits that come along with exercise. Staying active can help you sleep, strengthen your muscles and joints, reduce stress and depression, and improve posture, balance, and gait.

But what sort of exercise should you do? The types of exercise you choose will depend, to some degree, on the severity of your Parkinson’s disease and your overall health. According to the Parkinson’s Disease Clinic and Research Center at the University of California, the exercises should be varied and incorporate changing directions through unplanned movement, cardiovascular exercise, balance, strength training and rhythmical exercises.

MORE: 10 Tips for a ‘Common Sense Approach’ to Life With a Chronic Illness

Unplanned and Random MovementThe exercises listed require the person to change tempo and direction regularly. These will challenge a person mentally as well as physically as they require concentration to perform.

  • Walking, hiking or jogging
  • Racket sports such as badminton, table tennis, squash
  • Yoga or Tai Chi
  • Marching with swinging arms
  • Swimming in different strokes

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Constipation is one of the common non-movement symptoms of Parkinson’s disease, which is why many with the condition could benefit from a toilet stool. The Squatty Potty Slim Teak lifts your feet while sitting on the toilet to mimic a natural squat. While the act of pooping is anything but glamorous, the Squatty Potty has a sleek design that will add to any bathroom decor. It’s also easy to clean and tuck away.

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Weighted utensils like this set from the BunMo Store can make it easier for those with Parkinson’s to keep their food on their utensils and make its path to the mouth much smoother. This stainless steel set weighs a minimum of seven ounces per piece, while still maintaining a standard silverware size and shape.

Are There Any Risks Of Exercising With Parkinsons Disease

Some symptoms, like Parkinson’s tremors, may seem worse during exercise. But exercise generally improves tremors and other symptoms in the long run.

Reduce challenges by stretching before and after exercise. Use good form to prevent injury. And avoid slippery floors, poor lighting and tripping hazards. If you have pain, stop and rest.

Pushing yourself too hard during exercise can lead to injury. Start slowly and increase intensity and duration over time. Keep a log to track your exercise choices and how you feel. Eventually, you’ll learn what works best for you.

If I Exercise Will I Still Need My Parkinsons Medications

Some people find that exercise helps them reduce the doses of Parkinson’s medications over time. But exercise is not a replacement for your medications. In fact, some people need more medications so they can stay active. Don’t make changes to your medications without talking to your healthcare providers.

Stretching And Flexibility Exercises Help Keep You Limber

Exercises for Parkinson’s Disease

The Parkinson’s Foundation says that stretching and flexibility exercises should be “the first step in your exercise program.” These exercises help offset the muscle rigidity that comes with Parkinson’s disease, and people who are more flexible tend to have an easier time with everyday movements like walking, the Parkinson’s Foundation adds.

Although there’s no standard stretching regimen for people with Parkinson’s, the Foundation suggests:

  • Performing stretching routines lasting at least 10 minutes at a time
  • Stretching at least three to four times per week
  • Holding stretches for 10 to 30 seconds and performing three to four repetitions of each stretch
  • Breathing evenly in and out during each stretch
  • Not stretching to the point of pain — instead, each stretch should feel like a “gentle pull”

In addition, a flexibility program should focus on areas of the body most affected by symptoms, including the chest wall, shoulders, elbows, back of the thighs and knees, calves, wrists and palms, lower back, and neck.

Stretches and flexibility exercises can be performed while seated or lying down, to avoid strain on your muscles and fatigue.

What Types Of Exercise Can Help Manage Parkinsons Disease

There are several types of exercises you can do to manage Parkinson’s disease. You can create a varied routine based on your specific concerns, fitness level, and overall health.

Aim to do at least a few minutes of movement each day. Include exercises that improve cardiovascular health, flexibility, and strength. If you change up your exercises every week. your body can learn new ways to move.

There are a few different types of exercise that may be especially helpful to those with Parkinson’s, including:

  • physical and occupational therapy

How Hard Should I Exercise If I Have Parkinson’s Disease

A rating of perceived exertion is a good way to measure intensity. On a scale from 0 to 10, 0 would be how you feel while sitting or lying down, while 10 would be the maximum effort you can give. Building up to an effort between 5 to 8 means you are exercising at a high intensity. A good gauge is, if you can have a conversation with someone while exercising, you should probably increase your intensity.

Important Things To Focus On In Your Parkinsons Exercise

Patients with Parkinson’s disease usually find it difficult to be independent in daily activities of living. However, self-exercise is one of the best ways they can improve and train their body to reach a good level of independence in their daily life. Here are 10 wonderful exercises for individuals with Parkinson’s disease that target range of activities.

1. Maintaining your balance

To maintain balance, patients of Parkinson’s disease can practice swinging both arms while walking. This will lessen fatigue and loosen the arms and shoulders. Furthermore, walking while changing the speed of your gait from fast to slow from one destination to another is a good technique for improving your balance. Using a chair as a support, you can also do leg lifts to the front and side, making sure that your back stays straight and your spine remains in a neutral position.

2. Walking

The best exercise to improve your walking in Parkinson’s disease is toes up! The rule is to stride forward, striking the heel and rolling the foot as you transfer weight forward to the toe. This is a good way to avoid commonly occurring calf cramps or freezing, making the lower leg active. In addition, always practice walking briskly, with both arms helping to elevate the strides. To aid balance, legs should always be further apart while walking.

3. Sitting and standing
4. Posture and tight muscles
5. Fine motor skill: Working the hands and fingers for everyday tasks
6. Facial exercises
7. Voice exercises

How To Start Exercising If Youre Living With Parkinsons

Best Exercises for People With Parkinson

Safety is key. The first thing you need to do is talk with your neurologist and primary care doctor to make sure that the exercise regimen that you embark upon is safe for you.

Next, ask for a referral for physical therapy. A physical therapist will be able to figure out what movement challenges you may have and design a program to help you improve. There are certain physical therapists with additional training in Parkinson’s. Your physical therapist will work with you for your allotted sessions, and then can help you plan your ongoing exercise regimen that is tailored to you. You can contact the APDA National Rehabilitation Resource Center for Parkinson’s Disease for help finding resources in your area.

Additionally, physical therapy can help counteract the tendency for people with PD to reduce the size of their movements.  The Lee Silverman Voice Technique has designed a program called LSVT-BIG which trains participants to make big movements. You can search for an LSVT-trained professional near you.

Anyone starting out on an exercise program could benefit from APDA’s which includes clear photos with simple instructions that are easy to follow, with exercises that address all levels of fitness.

What Role Does A Proper Diet Play In Parkinsons Disease

Not only exercise, it is important to maintain a proper healthy and balanced diet in Parkinson’s disease. It is important to talk to the doctor about the food to avoid while undergoing medical treatment for Parkinson’s disease. This is because some food may interfere with the working of the medicines prescribed and may bring side effects in the patient’s body. Thus a proper diet with good amount of nutrition is extremely important in Parkinson’s disease.

Also Read:

How Patients Are Using Cycling To Slow Down Parkinson’s

Parkinson’s symptoms include tremor, rigid muscles and problems with movement. While early treatment can delay the worst symptoms, people almost always get worse. About 60,000 Americans are diagnosed with Parkinson’s disease each year and about a million Americans have Parkinson’s now.

No medical therapy can cure Parkinson’s and while exercise was always shown to help people feel better, it was not generally accepted as a true therapy until recently.

Now teams are trying to find out how much exercise helps and just which symptoms it affects. Doctors say they’d be thrilled just to slow the inevitable worsening of the disease and if they can freeze progression or reverse symptoms, that would be a home run.

Corcos and colleagues say the most intense exercise appears to have at least temporarily frozen symptoms in many of their volunteers.

“The earlier in the disease you intervene, the more likely it is you can prevent the progression of the disease,” Corcos said in a statement.

“We delayed worsening of symptoms for six months,” he added. “Whether we can prevent progression any longer than six months will require further study.”

Related: Walking Helps Parkinson’s

They worked with 128 patients with early stage Parkinson’s. They randomly assigned them to either moderate exercise four days a week, intense exercise four days a week, or no additional exercise.

“This is not mild stretching. This is high intensity,” Corcos said.

Related: Gut germs affect Parkinson’s

How To Get Started With Exercise In Parkinsons Disease

Exercise Program: The patient should discuss about the exercise program with the doctor before starting any form of exercise. The doctor in general considers the patient’s personal health history, current symptoms and treatment plans in order to plan an exercise routine for the patient.

Observe: The doctor would also note any additional factors that may affect the patient’s ability to workout.

Physical Therapist: The doctor may ask the patient to take an appointment with a physical therapist or a personal trainer certified and experienced in working with patients who have Parkinson’s disease. Such experts say the patient to modify exercises in order to perform them better in case Parkinson’s have limited the patient’s movement.

Analysis: The physical therapist may help the patient monitor his movement and progress. He may also suggest changes in the exercise routine for best and effective results for the patient.

Parkinson Society British Columbia Exercise Recordings

Exercises for Parkinson’s Disease

Publisher: Parkinson Society British Columbia

Cost: Free

Purchase Info:

Cost: Free

Features thirteen men and women with PD of different ages demonstrating both standard and advanced workout routines with twice-weekly variations. Intro reviews benefits of exercise and keys to success. Exercises were developed by physical therapist expert.

Cost: Free

Archived classes from March 2020 to the present include yoga, shadow boxing, multi-tasking/cognition, strength and coordination cardio, bigger and stronger.

Publisher: Parkinson’s Association of Southwest Florida

Cost: Free

Four of the videos posted to the PASF YouTube channel are exercise videos.  Each is 25 minutes long.  Focus of the videos include strength and mobility, balance skills, seated and mat exercises.

How Exercise Helps With Parkinsons Symptom Management

In general, the Parkinson’s Foundation says, exercise helps improve gait, balance, flexibility, and grip strength while reducing tremors. A review of existing research published in the August 2016 edition of the journal Frontiers in Medicine found that exercise may also improve cognition, while reducing depression and fatigue.

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“Accomplishing tasks can take longer due to slowness of movements,” explains Dr. Nwabuobi. “Writing and performing other fine motor tasks such as putting on jewelry or shaving can become more laborious due to tremor.” Weighted pens are a great way for those with Parkinson’s to cut down on tremors and gain better control of their hand while writing, making the process easier and handwriting more readable. 

This weighted pen from The Pencil Grip is said to help people develop better motor control and build up strength through regular use. It weighs four ounces to add a nice level of heftiness and bring a smooth finish to any writing efforts.

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How Can Someone With Parkinsons Benefit From Exercise

The number one benefit of exercise for someone with a Parkinson’s diagnosis is symptom management. Studies have shown that rather than being sedentary, engaging in any level of physical activity can be beneficial. Certain activities can address specific Parkinson’s disease symptoms, like performing walking exercises to help with gait. It has also been shown that increased mobility can lead to improvements in cognition and memory and reduce the risk of falls. Symptoms that lead to a Parkinson’s diagnosis typically appear when the dopamine-producing neurons in the brain begin to deteriorate. 

Aerobic Exercise Helps You Maintain A Healthy Weight

Best Exercises for Parkinsons Disease

Aerobic exercise helps keep your heart healthy while helping your body burn calories and maintain a healthy weight. Examples of aerobic exercises include walking, jogging, running, swimming, dancing, water aerobics, chair aerobics, and biking.

The Parkinson’s Foundation recommends doing 30 minutes of aerobic exercise a day, five times a week. Your routines are up to you, and you can design them around any physical limitations.

“I really encourage my patients to get out into nature, go for a walk in the park with a friend or spend time in the garden,” Subramanian notes. “Being outside in the sunshine is healthy, as long as you don’t get too much sun, and walking or hiking can get your heart rate up. Doing these activities with friends or caregivers is also fun and helps avoid the isolation some people with Parkinson’s experience.”

When Should Someone With Parkinsons Start Exercising

After you’ve been diagnosed with Parkinson’s, try to start an exercise regimen as soon as possible, says the Parkinson’s Foundation. The foundation calls this the “pre-habilitation stage,” and warns against waiting until you start to have pain or problems with your movements to begin an exercise regimen.

Still, it’s never too late to start. People who have advanced Parkinson’s and exercise have better health-related quality of life than people who don’t exercise, so it’s important to stay active and even try new routines as your condition progresses.

“There are so many benefits to exercise with Parkinson’s disease,” Subramanian says. “In addition to all the positive effects on symptoms and progression, there are other benefits as well, including social ones, if you work out as part of a group. Exercising will also likely help you to sleep better, which is important for overall health.”

“Really,” she continues, “the more physical activity the better, as long as you’re safe. And if you’re worried about staying motivated, a general rule is that any exercise that you love is something you’re going to keep doing.”

Don’t hesitate to try different things, too, which will challenge your brain and your body. “You’ll see the positives right away,” she says.


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