The best types of exercise for you can vary depending on the symptoms you experience with Parkinsons Disease and other health conditions. In parkinsons it is common for movements to slow down, become more stiff, and for balance problems to occur. So, finding exercise that can work on your speed of movement, your coordination, your flexibility and/or your balance can prove very beneficial.
Some types of exercise you can do can include:
Exercise videos and advice
One of the best ways to reduce your symptoms and slow disease progression is to be fit and active. The earlier you can get into exercise following diagnosis the better. Exercise helps to keep your muscles strong, keeps you flexible, helps your balance as well as many other benefits to the heart, lungs, bones and joints.
Types of exercise
High Intensity Interval Training
High intensity interval training involves short bursts of intense exercise with regular rest periods in between. Depending on the intensity, these routines can be shortened down to 15-20 minutes. There is research into the benefits of HIIT training in Parkinsons Disease, that shows the high intensity work with fast action movements involved has a greater benefit on disease progression. Having these faster movements and reactions can greatly reduce your risk of falls, and help your correct losses of balance better should they occur.
HIIT would normally involve 20-40 seconds of a fast movement, such as shadow boxing punches, followed by a 40-20 second rest depending on the intensity. This can then be continued with various exercises for a total of 15-20 minutes. The times can be changed to suit your individual ability. Exercise movements should focus on explosive fast movements, trunk rotations and strengthening work.
It should be noted that this type of exercise can be intense, and so anyone with any pre-exisiting health conditions, such as heart or lung issues, should discuss with a medical professional prior to starting.
HIIT would normally involve 20-40 seconds of a fast movement, such as shadow boxing punches, followed by a 40-20 second rest depending on the intensity. This can then be continued with various exercises for a total of 15-20 minutes. The times can be changed to suit your individual ability. Exercise movements should focus on explosive fast movements, trunk rotations and strengthening work.
It should be noted that this type of exercise can be intense, and so anyone with any pre-exisiting health conditions, such as heart or lung issues, should discuss with a medical professional prior to starting.
Yoga/Pilates and Tai Chi
Exercises routines such as Yoga, Pilates or Tai Chi are normally slower paced routines aimed at working your balance, flexibility and strength of your arms, legs and core muscles. In Parkinsons these movements should focus on flexibility of your muscles and joints as well as balance work, try to incorporate some trunk rotation based work into your routine too as this can reduce as the condition progresses.
These type of exercise routines can be performed individually at home, or in exercise class settings. It doesn't necessarily need to be Parkinsons specific routines, but specific routines are available online if required. There are also a range of online videos that feature follow along routines to build your confidence in a new type of exercise.
These type of exercise routines can be performed individually at home, or in exercise class settings. It doesn't necessarily need to be Parkinsons specific routines, but specific routines are available online if required. There are also a range of online videos that feature follow along routines to build your confidence in a new type of exercise.
Strength and conditioning
Strength and conditioning exercises can involve bodyweight exercises, free weights or resistance machines with the aim to increase the strength of your muscles in your arms, leg and core muscles. Having a good strong base can improve your balance and make it easier to correct any losses of balance should they occur.
The key for strength exercise is a progressive approach, it can be easy to be in the gym or performing a workout at home and perform the same routine with the same resistance every time, but could you progress the exercises? Consider gradually increasing the resistance, doing more repetitions, or progressing yourself on to higher level versions of the exercise should it become less challenging.
The key for strength exercise is a progressive approach, it can be easy to be in the gym or performing a workout at home and perform the same routine with the same resistance every time, but could you progress the exercises? Consider gradually increasing the resistance, doing more repetitions, or progressing yourself on to higher level versions of the exercise should it become less challenging.
Parkinsons specific exercise
There are a range of follow along videos and face to face Parkinson's exercise classes in and around Dundee to help get you moving. See links below to see what is on in your area, and some information about the Parkinsons Exercise group, ran by Active for Life for Dundee residents.
General exercise
Whatever you decide to do with exercise, the key is to find something you enjoy that will benefit you and your condition. Even if strict exercise routines are not for you, are there things you could do to get yourself more active? Could you go out on walks, or go cycling, or even do some gardening? Anything that gets your body moving will have greater benefits to yourself than the sedentary lifestyle that can come with long term conditions.