Parkinson's disease and exercise

Parkinson’s disease is an incurable, progressive neurological condition. The symptoms include tremor, rigidity, slowness and impaired movement. Evidence suggests that regular exercise can improve some of these symptoms and enhance quality of life. This article includes a sample exercise workout, but you should consult closely with your doctor, physiotherapist or health care professional when devising your own exercise program.

Benefits of regular exercise
Some of the benefits of regular exercise for the person with Parkinson’s disease can include:

• Increased cardiovascular fitness
• Prevention of joint deformity
• Improved joint mobility
• Improved coordination and balance
• Increased muscle strength and flexibility
• Reduced muscle cramping
• Improved posture
• Improved control over gross motor movements, such as walking
• Reduced stress levels
• Greater confidence in performing daily activities.

• Aim for at least 15 minutes of exercise every day.
• Make sure to include a thorough stretching program that targets each joint and muscle group.
• Spend a few minutes warming up and cooling down. This could include marching in place or stretching.
• Start with the easiest exercises first. Slowly introduce the more difficult exercises as your fitness increases.
• Try to perform each movement to the best of your ability.
• Stop and rest if you feel tired at any point during your exercise program, as overexertion can make your symptoms worse.
• If you suffer from fatigue, try exercising first thing in the morning.
• Try to make exercising fun. Suggestions include exercising with others or playing favourite music.
• Practice everyday activities like dressing and eating.

• Perform your exercises sitting down.
• Hold onto a chair when performing standing exercises.
• Don’t perform floor exercises if you can’t get up by yourself.
• Only exercise when other people are at home who can help if necessary.
• Exercise with others.
• Ask for assistance from a family member or friend.

• Overall fitness
• Muscle flexibility
• Face
• Head and shoulders
• Arms and torso
• Hands and wrists
• Legs.

• Choose flat, obstacle-free terrain.
• Gently stretch your leg muscles before you start walking.
• Taking larger strides may help you keep better balanced.
• Focus on lifting each foot and placing it down heel first.
• Count each step – this can help to make a smoother, more rhythmic walking style.
• Move your arms as you walk, if possible.
• If walking isn’t practical or possible, explore other options such as water aerobics or stationary cycling.
• Aim to perform aerobic exercise about three times per week.

• Hold an easy stretch and don’t bounce.
• Maintain the stretch for up to 30 seconds.
• Repeat each stretch twice.
• If you feel any pain or discomfort, ease off.
• Incorporate gentle stretching into your warm up and cool down routines.

• Surprise – lift your eyebrows and open your mouth.
• Displeasure – frown and purse your lips together.
• Disgust – crinkle your nose as if you’re smelling something truly awful.
• Pleasure – make a big smile.

• Turn your head slowly from left to right, aiming to glance over each shoulder.
• Lift your face to the ceiling, then drop your chin to your chest.
• Drop your left ear to your left shoulder. Straighten up. Drop your right ear to your right shoulder.
• Raise and lower your shoulders. Roll your shoulders forwards, then backwards.

• Clasp your hands and raise your arms overhead. Lower slowly.
• Stretch out one arm at a time in front of you then out to the side, using the other hand to hold on to the chair if necessary.
• Put your hands behind your head and open out your elbows.
• Put your hands on your hips and lean forward a little. Straighten up.

• Touch your shoulders, then straighten out your arms up above your head.
• Rotate your hands so the palms face up then down.
• Bend your hands at the wrists up and down.
• Clench and unclench your fists.

• Lie flat on your back, bend one knee, and hug it to your chest. Straighten the leg. Repeat with the other leg.
• Sit down, extend one leg and make a circle with your foot. Repeat on the other side.
• Point your toes and then lift your foot, pulling your toes towards you.
• While sitting down, straighten one leg at a time.
• While sitting down, slowly raise and lower your leg as if stamping your foot in slow motion. Repeat with the other leg.
• Perform stationary marching, lifting each leg as high as you can.
• Stand behind a chair and hold on. Lift one leg high to the side. Put your foot back on the floor, and repeat with the other leg.

• Your doctor
• Specialist neurologist
• Physiotherapist
• Movement Disorders Clinic
• Parkinson’s Victoria Inc. Tel. (03) 9551 1122 or Tel. 1800 644 189
• Brain Foundation Tel. 1300 886 660 or (02) 9437 5967
• Physical Activity Infoline Tel. 1300 885 602

• Regular exercise can improve some of the symptoms of Parkinson’s disease, such as tremor, rigidity, slowness and impaired movement.
• Be guided by your doctor, physiotherapist or health care professional when devising an exercise program.
• Stop and rest if you feel tired at any point during your exercise program, as overexertion can make your symptoms worse.

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