You’ve probably heard how important exercise is. But let’s talk about exercise for one specific challenge: postural instability.

That feeling of being unsteady, having trouble with balance, or the risk of falls are among the biggest challenges for those living with Parkinson’s. Fortunately, the right types of exercise can really make a difference.

Here’s a list of exercise styles that have been shown to help improve balance and reduce the risk of falls in people with Parkinson’s:

Tai Chi: The Slow, Powerful Flow

Think slow-motion martial arts. Tai Chi focuses on weight shifting, body awareness, and smooth transitions. Studies have found it’s especially effective for improving balance and preventing falls in people with Parkinson’s.

It works to improve your balance by enhancing proprioception (your sense of body position) and strengthens your postural muscles through low-impact movement.

Boxing and/or Dancing

Both have been shown to improve balance, gait, and even mood, as most people find it fun to do.  Boxing and dancing combine rhythm, movement coordination, weight changes that challenge balance and social interaction—all things that stimulate the brain and body together.

Yoga: Stretch, Strength and Stillness

Yoga incorporates stretching, strength and stillness and isn’t just about flexibility.  It helps with posture, core strength, and focus, all of which play a part in better balance. Chair yoga and gentle yoga are great options if mobility is more limited.  Yoga improves your balance by improving core stability and postural alignment, making it easier to stay upright and move confidently.

Resistance or Strength Training

Building strength in the legs and core helps support better posture and control.  Weight training, resistance bands, or even bodyweight exercises like squats can all help. Stronger muscles provide better support and control for posture and movement control.

Physiotherapists trained in Parkinson’s-specific exercise programs such as LSVT BIG, PWR! Moves or PD Warrior focus on issues such as balance and posture issues as they are designed and aimed at improving Parkinson’s symptoms.  They focus on tailored exercises that focus on big, deliberate movements help reset posture and improve coordination.

Exercising and staying active with Parkinson’s isn’t just about not falling over, it’s about maintaining independence, confidence, and quality of life. And while no single exercise is a magic fix, combining different types, such as Tai Chi for balance, yoga for core strength, and dance or boxing for coordination, can create a powerful, rounded balance routine.

References:

https://pubmed.ncbi.nlm.nih.gov/22316445/  “Tai Chi and postural stability in patients 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.” Journal

https://pmc.ncbi.nlm.nih.gov/articles/PMC8275425/  “The Effects of Yoga on Patients with Parkinson’s Disease: A Meta-Analysis of Randomized Controlled Trials”

https://pubmed.ncbi.nlm.nih.gov/23536417/  “A two-year randomized controlled trial of progressive resistance exercise for Parkinson’s disease.”