If you or someone you love is living with Parkinson’s disease, you probably know that walking can be a bit of a challenge.   Sometimes there’s shuffling, freezing, or your feet aren’t doing what you want them to do.

But here’s the good news: the right kind of exercise can make a big difference. We’re not just talking about any exercise (although all will help) but specific, intentional movement that helps the brain and body work better together.

The best styles of exercise that can help walking when you have Parkinson’s are firstly, to think big and step bigger!  For example, taking big steps, doing wide arm swings, or even exaggerated sit-to-stands will all help fight off the small, slow movements that Parkinson’s can cause.

Visit a Parkinson’s-trained exercise specialist to help learn more about doing big, exaggerated movements and then put them into your regular exercise routine.

Dance (especially the tango) has also been shown to help improve walking by improving balance, coordination, and gait in people with Parkinson’s. The rhythm and partner-based structure of tango helps with timing and stride, and it’s also fun.

Walking on a treadmill (even at slow speeds) is a safe and steady exercise that really helps people with Parkinson’s improve their gait steadiness and walking endurance. It’s like giving the brain a metronome or rhythm to walk to, which helps regulate and reduce missteps or freezing.

Tai Chi is like moving meditation. It’s gentle, flowy, and perfect for building balance and core strength. Several studies have shown that Tai Chi helps reduce the number of falls and improves walking steadiness in people with Parkinson’s.  It also helps with focus and relaxation, which is great because stress tends to make Parkinson’s symptoms worse.

Practicing walking using anything with a beat such as a metronome, clapping, or music with a steady rhythm. These rhythmic cues help the brain stay in sync with the body, making walking smoother.   It’s called Rhythmic Auditory Stimulation (RAS) and it’s been proven to improve step timing and gait in Parkinson’s patients.

So, which one is the best?   All of them.  Do all the different type of exercise to improve your walking but doing the one you enjoy regularly and sticking with it is the best – the best for you.

So, whether that’s a tango class once a week, a daily walk on the treadmill, or a few minutes of Tai Chi in the morning, consistency is key. And always check in with your Parkinson’s exercise specialist or doctor before starting any new activity.  They can help tailor a safe plan just for you.

Parkinson’s makes walking harder but if you do a variety of exercise, you’re not just improving your walking, you’re boosting your brain health, your confidence, and your independence.  So start moving those feet, pick your groove, and get moving. Every step counts – literally.

References:

https://pubmed.ncbi.nlm.nih.gov/16283401/ Training BIG to move faster: The application of the speed–amplitude relation as a rehabilitation strategy for people with Parkinson’s disease

https://pubmed.ncbi.nlm.nih.gov/19479161/  Effects of dance on movement control in Parkinson’s disease: A comparison of Argentine tango and American ballroom.

https://pubmed.ncbi.nlm.nih.gov/22316445/  Tai Chi and postural stability in patients with Parkinson’s disease

https://pubmed.ncbi.nlm.nih.gov/8684391/  Rhythmic auditory stimulation in gait training for Parkinson’s disease patients.