We all know the benefits of daily exercise. Being active has such a positive impact on physical and mental health, often making you feel great both inside and out. People with Parkinson’s are around a third less active than other people of the same age. But the more active you are, the easier you will find it to manage your symptoms.
Whatever your fitness level, you can find the exercise that works best for you – whether that is a long countryside walk with friends or simple chair-based workouts at home. Making exercise part of your regular routine will lift your mood and help you keep your body moving more effectively.
Speaking to your physiotherapist or doctor for advice before starting any new exercise regime is worthwhile. They will be able to suggest the best kind of physical activity to start with.
Tips on how to exercise effectively and safely
Reduce the amount of time you sit each day. For example by walking rather than driving short distances, getting off the bus one stop early or making a walk part of your daily routine. Where possible, take the stairs rather than a lift or escalator. It really does make a difference.
Try to exercise for at least 150 minutes each week. During each session you should aim to get warm, sweat lightly and be out of breath to the point that it is hard to keep up a conversation. How you make up the total time is up to you. However, it is better to exercise two or three times a week for shorter periods than just a long session at weekends. You could try five sessions of 30 minutes. If that is too long at once, then repetitions of two 15-minute periods or three bursts of 10 minutes each is also fine.
Make sure you include different styles of exercise. Aim for a range that will extend your endurance, build and maintain muscle strength, and maintain joint flexibility and your ability to stretch.
Improve your functional mobility. For example, try making large amplitude ranging movements with your arms and legs when you are sitting, lying down, standing or walking. These will help with daily activities such as walking and balance.
Enjoy. Exercise should be fun! So pick something you enjoy, and which suits your daily life, physical capabilities, and movement goals you want to achieve. You are far more likely to maintain your regime if you enjoy what you are doing, feel able to cope and help you improve!
Use the buddy system. An exercise ‘buddy’ or group sessions are great for moral support and motivation. Consider joining organised or group classes at your local gym or other public venues, particularly if they are Parkinson’s specific or provide recognised benefits for people with Parkinson’s such as dance, Tai Chi, Pilates, boxing, and others.
Choose your time. Try to exercise when medication is working well and you are feeling rested as movement will then be easier for you.
Know when to stop. It is normal to feel tired when exercising and a little after. The fatigue related to exercising should not last the rest of the day. During exercise remember to stop if anything hurts or feels uncomfortable. You should talk to your doctor if you experience any of the following when exercising:
- Pain
- Nausea
- Light-headedness
- Dizziness
- A tight chest for more than a few minutes
- You feel your heart missing or adding beats.
Listen to your body and learn to recognise when to stop.
Consult your doctor. If you have recently had a heart attack, have any other heart problems or have been told that you are at risk of heart disease then you should consult with your doctor before you embark on an exercise program. You should also talk with your doctor before exercising if you have been inactive for a long time.
Source:
Original article by Sarah Dawson and Josefa Domingos
