When exercising, it is important to choose activities suited to your general fitness and mobility. If activities are overly strenuous or uncomfortable you will be unlikely to keep them up for long and it may do more harm than good. Some exercises will keep you fitter than others but the important thing is to find activities or routines you enjoy and which are appropriate for you. Exercising consistently and regularly is more important than the choice of activity. Even a daily walk is a useful form of exercise, as it makes the heart, lungs and muscles work, and also improves flexibility and relieves stiffness.
Many exercise programmes can be followed at home and some can be adapted so that you can exercise:
- lying down, using an exercise mat and supportive pillow to ensure comfort
- sitting, using a firm chair for support
- standing, making sure that you have plenty of space to swing your arms without bumping into furniture.
Before deciding what type of exercise to pursue, think about what you want to achieve, for example do you want to be able to continue a sport you have been enjoying, or do you want to alleviate stiffness? Do you want an aerobic exercise which makes the heart and lungs work hard as well as the muscles, or do you want something gentler to keep you flexible?
For example:
Margot discovered juggling as a good way of reducing stiffness, especially when she feels her medication is wearing off - www.epda.eu.com/projects/copingStrategies/dvd/resources/jugglingExercise.htm.
Tom created his own exercise programme to manage stiffness at work with the help of his physiotherapist - www.epda.eu.com/projects/copingStrategies/dvd/resources/stretchingExercises.htm.
Berger enjoys running and this helps him reduce stiffness and stay fit - www.epda.eu.com/projects/copingStrategies/dvd/resources/running.htm.
Do consider the following when assessing your options:
- stretching exercises maintain joint flexibility and so reduce stiffness and slow movement
- strengthening exercises help develop and maintain strength and prevent muscles weakening - focus particularly on the arms, legs and trunk, using weights, resistance bands (large strips of elastic) or even the weight of the limb itself against gravity
- walking or running machines can be dangerous if you ‘freeze’, as the treadmill may continue moving - never use such machines alone
- poor posture can lead to gait and balance problems, neck and back pain, and also difficulties in breathing and swallowing, so posture exercises are important - performing these in front of a mirror can be helpful in ensuring that you are doing them correctly
- aerobic exercise, for example brisk walking, jogging or cycling, is important for cardio-respiratory fitness (increasing the heart rate and improving circulation and the delivery of oxygen around the body). But this may not be suitable for everyone and should only be undertaken after consultation with your doctor
- if you like outdoor and team sports think about modifications that will enable you to continue - for example try nine holes of golf rather than 18 or if you like tennis try playing doubles rather than singles
- take the opportunity to learn new activities such as yoga, Tai Chi, Pilates or the Alexander Technique. For further information on these and other complementary therapies see complementary therapies.
It is important to ask for advice on exercise as soon as you are diagnosed to find out what is suitable and safe for you, so discuss options with your doctor or ask for a referral to a physiotherapist. Although not essential, early referral to a physiotherapist experienced in Parkinson’s1 can be an excellent way of obtaining a safe exercise programme tailored to you. They will evaluate your general level of fitness, look at specific problems and help you find activities that suit you and develop an exercise programme in accordance with your individual needs and requirements.
