-What if I told you about a new pill just approved by the FDA that will help your mobility, increase your strength, stabilize your mood, sharpen your mind, decrease fatigue, alleviate constipation, and help you sleep better? Have I got your attention yet? Then what if I told you that this pill has been scientifically proven to slow the progression of your Parkinson’s disease? I have a feeling that you would be sprinting for the closest pharmacy faster than a herd of snails.
This pill does exist. But it’s not taken orally. It isn’t an injection that you have to stab into your shoulder, nor is it a patch you place on your arm. You can only get this medication when you get up and exercise. Yes, exercise is medicine. Healthy Parkies don’t view exercise as optional; they know it’s a requirement to stay healthy. So dust off those leg-warmers and slap on those sneakers because it’s time to exercise.
There are 4 types of exercise that you want to find a way to incorporate into your daily lifestyle.
–Cardiovascular exercise: Or “cardio” as they say on the streets. This includes walking, running, swimming, cycling, dancing, vigorously cleaning your house, or gardening outside. These types of exercise are what get your heart rate up and make you sweat. This is for the health of your heart and lungs… which are kind of important.
-Balance Exercises: These are crucial in preventing falls. I will repeat… do this to prevent falls!! Sorry for the extra exclamation. But I really needed to drive this one home because falls can happen anytime when you have Parkinson’s disease.
-Strength Training: These types of exercises are what give you those sweet guns and a tight bum. Whether you use free weights, dumbbells, or resistance bands, or heck, even your own body weight, you can help strengthen your muscles. It’s easy, just lift one knee and hold it. Try to stay upright. Want to make it more difficult? Close your eyes… just make sure you have something to hold on to.
-Flexibility Exercises: These workouts focus on lengthening muscles and improving your range of motion. They include Pilates, Yoga, and Tai Chi. You can also do them on your own. Leg stretches, bend forward and touch your toes, can’t do that? Sit down on the floor and try it. There are a ton of modifications to help you find a safe, but effective way to stretch. I’m doing one right now!
-Brain Exercises: This isn’t listed as a “top 4 forms of exercise,” but I think it is an area that can be neglected, leading me to add a 5th category. You’ve got to use your brain…. Now everyone together…. If you don’t use it… You’ll lose it. Time to bust out those jigsaw puzzles, crosswords, and Sudoku. There are even mind-training games that you can do online from the comfort of your couch.
– What type of gym should you go to? Is it a regular gym where everyone goes to get their sweat on? Like a 24-hour Fitness, Planet Fitness, or other nationwide facilities. Or do you not want to work out next to the fitness models with their sequence-matching yoga pants and crop top with full face makeup and flat iron hair? Or maybe you want a more low-key boutique gym that focuses on a type of exercise like Yoga, Pilates, or Barre classes. Where the facility is smaller, more inclusive, and usually more expensive, but you might feel more comfortable letting the staff know about your Parkinson’s diagnosis. This allows you to have a smaller number of people exercising and allows a better chance of creating a community… “Where everyone knows your name.” Bonus: you can make a new friend and have someone who will hold you accountable… You know, if the price tag isn’t enough to encourage you to show up to class.
Maybe for you, all this talk about exercising is making you break out into hives. You might want to try a Parkinson’s specific gym. This is a facility that caters to people with Parkinson’s at any level. Then all the people around you are challenged with similar ailments as you. These are gyms that teach forms of exercise such as boxing, ballroom dancing, and circuit training. No matter how fit you are or what various mobility stages they have modifications for all. As an example, at Rock Steady Boxing, I’ve seen Parkies that can’t get out of a wheelchair, but there they are with boxing gloves on, throwing punches.
There are various ways to get your exercise in. Keep your brain and body guessing. You just have to figure out what you enjoy, so you will actually stick to the routine and turn it into a healthy habit. Just like taking your pills every day.
So, how do you take your exercise?
Hello Ms. Perky. I recommend trying Ping-pong (
table tennis for those more serious about the sport). I’ve played several times a week since 2019 and believe it is largely responsible for slowing down the Parkinson’s progression. Plus, it’s crazy fun! And… it’s a wonderful social outlet. Check out Ping-pong Parkinson’s programs around the nation and globally!
PS… met my significant other playing table tennis in 2020. We’ve been together since 2022 and play about 4 times a week at area clubs!
Hi Linda,
What a great idea! That sounds like so much fun! Thanks for sharing.
Wow, Allison, another homerun! As usual you have presented the most salient points regarding the significance of our exercise programs; accentuating every aspect of our opportunities to ameliorate our own PD journey. I have been a follower of the Perky Parkie for about the last six years and have benefited greatly. About the same time (following suggestions) I joined a specialty gym where I feel completely at home with my Colony of Parkies and
MS’ers. We work hard together to help control our symptoms and it works! I belong to the Empowerment Neurofitness and Wellness Center in Virginia. We have a daily / weekly program which includes Cardio, Boxing (RSB), Strength, Tai-Chi, Circuit Training, Urban Polling, and Competitive Volleyball every Friday.
Accountability? Yes Ma’am. I have an 85-year-old Parkie dear friend who never hesitates to rip me if I slack or miss a day! Numerous times I have rolled out of bed thinking I can’t disappoint Sandy, she will for sure be at the gym this morning. and she always is. We also have regular cognition exercises. Good luck to all and suck it up and get ‘er done!
Hello Wayne,
You’ve got the perfect setup! You have to put time into it and not let your apathy pull you down. It sounds like your Colony of Parkies is a perfect battleground for you to fight against Parkinson’s disease. Thanks for your comment!
Thanks Allison, we think we are very fortunate to have such a diverse program. I neglected to mention we have three world class coaches who know their business inside and out and have uncredible liaison with people we need to connect with. We appreciate your leadership. You always make the road less travelled easier to navigate for all of us.
I have an Occulus virtual reality headset with the game Beat Saber, where there are blocks are coming at you with great music to choose from. You use your light sabers to whack them out of the air in the direction that the arrows on the blocks tell you. Fast songs, slow songs, set it to your liking. Its great for physical and mind excersize. I also have, on my Occulus, Les Mills Body Combat, where you are sort of boxing but are hitting the targets while you are weaving and crouching, punching and ducking. It is the best. I “play” this game at least 4 times a week for 2 or 3 sets, Some weeks more, some less. But I feel good and I know that the excersize is helping. I do not have a Rock Steady Boxing gym in my area. I would love to do water aerobics but the local YMCA where i could go is super expencive. I also walk A LOT.
Hi Lori,
The Oculus virtual reality? What a great suggestion! You get your cardio and use your brain at the same time. Bravo! Keep up the good work and thanks for sharing what is working for you.
I’m four years into my PD diiagnosis. I have averted countless falls where I found myself headed for the pavement, but I have immediiately and instinctively righted myself. I’m absolutely convinced that my ability to remain upright is a direct result of my PD boxiing and dance classes. I also take a stationary cycling cllass and a “Speak Out” voice therapy program. And I walk a ton, though my MDSs just advised me to walk more as I’m experiejing some muscle weakness in my legs. Do I resent the fact that keeping this deteriorating bod on the move has become a full-time job? Absolutely. Truth is, I feel I don’t have a choice.
Hello Andi,
It really is a full-time job trying to keep up with Parkinson’s. We should demand a raise!
Rock Steady Boxing Irvine!!
I couldn’t agree more with your post! Exercise is critical for parkies. I’ve been in a rock steady class for 10 years and have found it to be a game changer for me and others!
Hi John,
It’s great that you’ve kept up boxing for 10 years! Way to go!
Hi Allison. I found walking, and changing my course and slope of the roads to be the best for me. The only competition I face is the lack of ambition from my PD, and just wanting to go back to sleep. I have to force myself to stop hitting the snooze button and just get up and walk.
Thanks for reposting this blog b/c it’s one of your best
Hello Chris,
I have to admit that some mornings, the bed is calling my name too. Got to keep pushing!
I do water aerobics five times a week. As a bonus during our Thursday class, the instructor asks trivia questions between sets. The group calls me the Trivia Queen!
Hi Mary,
What a great idea! Asking trivia questions is also a multitasking challenge!
Ya, My wife is after me all the time. And she is always right. I have ro do more.
HI Allison,
I am a big fan of the LSVT Big Moves program. It has really helped me slow down the progression of my PD, and I love the side benefit of the endorphins firing when you finish your session. That feels so good!
I encourage everyone to take a look at it.
Hi Bob,
I have heard of LSVT, but haven’t tried it. Thanks for the information. I will check it out!
Exercise is a life-time plan. Can’t live (or ride my Ducati) without it. Silver Sneakers kick it!
Hi Dad,
I hear that walking around aquariums is a great place to get your Cardio in.
Well said PP!