Exercise & living well with Parkinson’s
Exercise is a part of healthy living for everybody. However, for people living with Parkinson’s exercise should not be optional but essential.
Research data shows that exercise is beneficial for people living with Parkinson’s. It is second only to medication in terms of effectiveness in slowing the progression of the disease.
Exercise can benefit people living with Parkinson’s in two ways:
-
- Symptom management improves gait, balance, tremor, flexibility, strength and coordination.
- Slowing disease progressionPracticing movement, improves movement slowing symptoms.
Regular exercise has been shown to:
-
-
- Reduce muscle stiffness
- Improve mobility with better posture, balance and gait
- Decrease depression and anxiety
- Enhance memory
- Reduce fatigue
- Improve constipation
- Assist with slowed movement (bradykinesia)
- Improve speech, and reduce swallowing and drooling
- Improve writing and fine motor skills
-
Exercise is crucial for living well with Parkinson’s.
Second only to your medication.
It will help you carry out daily activities. Plus, it has the added benefit of keeping your body healthy and potentially free of other issues which may amplify your Parkinson’s.
Which exercise is best for Parkinson’s
The exercise you enjoy and will do regularly is the best exercise for Parkinson’s.
Walking and balancing exercises, boxing, dancing, treadmill, bike, Tai Chi, yoga, Nordic or pole walking, and swimming are just a few of your options.
Before starting any exercise program, seek assessment by a neurological physiotherapist or exercise physiologist to recommend what levels you need to work at.
For more information regarding the benefits of exercise, types of exercise and exercise opportunities near you, contact the Parkinson’s NSW InfoLine team: 1800 644 189.
Parkinson’s NSW does not advocate that you use exercise alone without prescribed Parkinson’s medication.
For maximum effectiveness, you should combine exercise with an appropriate medication regime. Contact your specialist for advice appropriate to your symptoms and stage of Parkinson’s.
Exercise tips for Parkinson’s
Exercise is a vital part of the daily routine for anyone living with Parkinson’s.
It doesn’t have to be repetitive or boring. It can be as fun and as imaginative as you allow it to be. The keys are consistency, force and complexity. Firstly, let’s have a look at how your symptoms can be improved with specific exercises.
| If you have difficulty in these areas | Focus on these exercises |
|---|---|
| Strength | Weight training, body weight training, swimming, household lifting |
| Flexibility | Stretching, yoga, body balance, Tai Chi classes |
| Gross Motor Skills | Jumping, balancing, obstacle runs |
| Fine Motor Skills | Drawing, puzzles, writing, juggling |
| Stress and Anxiety | Meditation, yoga, hypnotherapy |
Every day you should be aiming to:
Learn something new
That could be reading various newspapers, listening to radio shows, listening to audio books, or joining a book club. Also investigate the various memory training puzzles that are available.
Challenge yourself
Volunteer, perhaps with a Parkinson’s NSW Support Group or community service organisation, or even in a knitting or sewing group. Make sure you go out each day, even if you feel a little unsteady on your feet. By using a cane or walker, you will gain greater confidence.
Practice writing by making big sweeping movements
A pen grip may help with control and make it easier to grasp your pen lightly and decrease the force required to move it across the page.
Exercise your voice
Practice speaking slowly, loudly and clearly. Read aloud daily and don’t forget to sing!
Exercise your body
Choose the exercises you need to suit your needs and to maintain your health. See our chart above. For more information about exercise and the benefits to you, contact the Parkinson’s NSW InfoLine team: 1800 644 189
In-person dance classes
| Location | Day / Time |
|---|---|
| Pennant Hills | Mondays 1- 2pm |
| Bondi Junction | Wednesdays 11.30am – 12.30pm |
| Rozelle | Thursdays 12pm – 1pm |
| Mosman | Fridays 10.15am – 11.15am |
| Allawah | Fridays 1-2pm |
** Regional NSW centres are also operating classes – including
- Newcastle
- Hunter Valley
- Penrith
- Wentworth Falls
- Goulburn
- Coffs Harbour
- Bowral
- Bommaderry
- Port Macquarie
- Alstonville
- Wollongbar
Dance for Parkinson’s is also offering online classes.
Online class.
WEDNESDAYS 1 – 2pm (via Zoom)
- Come and dance the hour away in your own home, with friends from all over NSW.
- Various Sydney teachers lead the class that will get your heart pumping, limbs moving and creative juices flowing.
- No cost.
Make a Move – Online community class ( via Zoom )
- Mondays – 9.30am – 10.30am ( 45 mins moving)
- $12 per session
- This class is taught by Jess Conneely – 0419449578 – please contact her for more information for this online class only.
To register and receive further information for all classes, please click the link below
Dance for Parkinson’s registration and information
For more information please visit the Dance for Parkinson’s Australia website or email dance@dancepdau.org or call Cathie on 0414067045.
I’m Chrissie Shaw, a musician and choral conductor. I have been working with choirs for people with Parkinson’s for 6 years now. I have two Parkinson’s choirs in Sydney: one in Annandale, and one in Mosman.
THE SONGLARKS Inner West Parkinson’s Choir meets every Tuesday morning at 10.00am, at the Annandale Neighbourhood Centre Meeting Room, 79 Johnson Street, Annandale.
A small fee of $10 applies, and a coin donation for tea/coffee/biscuits etc. for the break time.
For information, contact Chrissie on 0407 079 748, or chrissieshaw44@gmail.com
THE CRESCENDO CHORUS started in Mosman in May 2024, at the Mosman Uniting Church, cnr Belmont and Cowles Roads Mosman. We meet at the Church at 10.30am on Thursday mornings, and the session ends a little before 12.30pm.
A small fee of $10 applies, and a coin donation for tea/coffee/biscuits etc. for the break time.
For information, contact Chrissie on 0407 079 748, or chrissieshaw44@gmail.com
The Hornsby-Ku-ring-ai Parkinson’s Choir in Turramurra, has been going for quite some years. They meet on Thursday mornings at the Turramurra Seniors’ Centre. Director is Dr. Naomi Cooper and information can be found on her website. https://www.naomicooper.com.au/choral-conducting
Here also is the website of the association
Info about the choir: Parkinsong
Singing – both individual singing as well as participation in choirs have been studied for people with PD. Singing may be helpful by:
Enhancing voice volume and quality – PD can cause hypophonia (low voice volume) and monotonous speech. Singing as therapy can improve these symptoms. Improving respiration and swallowing – Some studies have shown that singing can also strengthen muscles responsible for swallowing and breathing. It also gives participants the opportunity to socialise and make new friends.
Sing-along sessions are held every Thursday from 10am until 11.30am at the Turramurra Seniors Centre, 1 Gilroy Road, Turramurra.
We have a wonderful choir leader, Dr Naomi Cooper, and we promise that you will have a morning full of fun and great companionship.
A small fee of $5.00 per session.