One of the first things you learn after receiving a Parkinson’s diagnosis is that exercise can be hugely important both for slowing the progression of your condition and helping with symptoms. But when it comes to starting a Parkinson’s fitness regime, it can still be daunting to know where to begin, and what you’ll be able to achieve.
We’ve consulted a range of experts and compiled a list of 10 Parkinson’s fitness tips to help you become more active safely and in a way that you might even enjoy!
IMPORTANT
We strongly encourage you to consult a healthcare professional before beginning to exercise, to find out what is safe for you, and whether your medication is at the correct level to support your physical activity.
1. Keep safety a top priority
Neuro physiotherapist and President of Parkinson’s Europe, Josefa Domingos, has this advice:
“Ultimately, when engaging in physical activity, especially with Parkinson’s, safety should be a top priority.
“For someone already physically active and regularly participating in sports or exercise before their diagnosis, continuing an active lifestyle could require some adaptations and precautions to ensure safety and effectiveness. I would recommend regularly assessing their capabilities and progression of symptoms with the help of qualified professionals or a physical therapist who specializes in Parkinson’s. This will help the person understand when and how to adjust their exercise routine, keeping it safe and effective as the condition changes.
“Depending on the status and progression of their symptoms, the intensity of the workouts might need to be adjusted. High-intensity exercises or certain types of exercise might become more challenging, so they must adapt them to continue them safely.
“People with a background in sports may be prone to overexerting themselves. So, it’s important to remember that Parkinson’s can impact autonomic functions, including regulating body temperature and energy levels. It is crucial to stay well-hydrated, especially during and after workouts, and to allow for sufficient rest and recovery time between exercise sessions.
“Choose well-maintained and populated locations for workouts to ensure access to assistance if needed. It’s also beneficial to time your exercise sessions to coincide with when your medication is most effective, allowing for greater stability and energy during workouts.”
2. Adjust your expectations
It’s not about running a marathon, or even reaching the fitness levels you had before your symptoms began, but simply about finding a way of maintaining physical activity that is meaningful and achievable to you. Try to set reasonable goals, and just get started as best you can. Who knows where you might end up?
3. Make exercise a social activity
Josefa says:
“Consider adopting a buddy system for more strenuous exercises, which adds an extra layer of safety and support. Also, some communities offer high-intensity or sports groups specifically for people with Parkinson’s. These specialized groups not only provide a supportive environment but also accommodate the unique needs of individuals with Parkinson’s, creating a safer setting for exercise and physical activity.”
To find a group or exercise buddy near you, contact your national or local Parkinson’s organisation, and browse our interactive map to see what is happening in your country.
4. Start small and build up your Parkinson’s fitness regime – and listen to your body.
Josefa has this advice:
“Start with low-intensity exercises and short sessions, and gradually increase the intensity and duration of your workouts as you gain physical capacity and confidence. It’s important to listen to your body and pay attention to how you feel, as Parkinson’s symptoms like tremors, stiffness and balance issues can vary day-to-day, so adjust your exercise intensity and duration accordingly.
“It’s important not to push through any pain or extreme discomfort, as this could lead to injuries or worsening symptoms. Exercise is supposed to be enjoyable if it is going to be maintained. Some days might require lighter or different types of exercise than planned.”
5. Count every victory – even the small ones
60-year-old Rui Camilo has lived with Parkinson’s for 22 years, and has been exercising with the Portuguese charity APDPk for the last fifteen years. He has this advice:
“Believe in yourself and your abilities. Take small steps each day towards your goals, and celebrate every victory along the way. Remember that progress is more important than perfection, so keep moving forward”.
6. Find a sport or exercise that you actually like:
Finding a fitness activity you enjoy doing can be half the battle! The good news is, there’s a huge range of options for people with Parkinson’s, from walking football and cycling to surfing and dance.
Discover the different types of sports that people with Parkinson’s enjoy doing in our sports and exercise hub.
7. Consider a therapeutic activity holiday.
Organisations such as the European Parkinson’s Therapy Centre and FuertaVida Parkinson No Limits offer a range of therapeutic and well-being activities which can be enjoyed at their scenic locations across Italy, the Canary Islands and more.
Alex Reed, President of the European Parkinson’s Therapy Centre, explains:
“We started to offer therapeutic holidays soon after we launched our page describing excursions from our centre. Therapy must be FUN and EXPLAINED – these are the fundamental principals of our approach. Many people come, from 45 different countries, just for the therapy, but at the end of the week often feel they had a holiday as well! So therapeutic holidays is a natural progression bringing the best of both worlds in an all-inclusive package.”
8. Download a Parkinson’s fitness app
There are a variety of apps for people with Parkinson’s, and that includes Parkinson’s fitness apps! For example, the University of New South Wales in Australia last year released the Walking Tall app to help people with Parkinson’s improve their gait and gain more confidence moving around, and the 110 Fitness app features Parkinson’s-friendly exercise classes for a monthly fee.
9. Check whether you are entitled to a free gym membership
Some local councils and organisations partner with gyms to offer free memberships for people with Parkinson’s, so it’s worth enquiring locally. For example, Parkinson’s UK work with Everyone Active to offer free gym memberships at almost 200 sites across England for both people with Parkinson’s and their carers.
Tom Ingram of Parkinson’s UK says:
“Developing a regular physical activity habit can make a person feel more in control when living with the condition. Quality of life can be enhanced and independence and confidence maintained. We hope that with the support of Everyone Active, the Parkinson’s community can enjoy physical activity to make a real difference to their lives. ”
10. Try some virtual Parkinson’s fitness classes
If you’re worried about visiting a local group, park or gym to exercise, you can start from the safety and comfort of home thanks to an amazing range of online videos, workouts and fitness programmes. For example, here at Parkinson’s Europe we have three series of exercise videos, including our partnership with Bial’s Keep ON Moving programme, and you’ll find plenty more on YouTube.
Discover more information and resources on Parkinson’s fitness on our physical activity and exercise page.