Tips for exercising safely

• Begin exercising slowly and don’t overdo it if your muscles are cold (don’t forget to warm up first).
• Gradually build up the duration of any exercise session – don’t try to do too much too fast.
• It may be helpful initially to have someone with you in case you feel unsteady or need them to read instructions to you or remind you how to perform each exercise.
• If you are not able to walk outside and spend a lot of time sitting at home then try to walk indoors, if necessary with a frame or with your carer.
• An exercise ‘buddy’ can provide company and motivation.
• Group exercising can add a welcome social dimension to keeping fit, so look at organised or group classes at your local gym or other public venues.
• Select an exercise programme that suits your daily routine but be flexible because energy levels and mobility may vary from one day to another.
• Choose a time when movement is easiest for you, i.e. when medication is working well and you are feeling rested. But it can also be useful to exercise when you are ‘off’ as this can help you to cope with any stiffness or reduced mobility you experience.
• Try to include one stretching routine each day, perhaps early in the morning, with strengthening and postural exercises later in the day.
• Use stairs instead of lifts if you can, or get off the bus one stop early – you can even do leg exercises watching television!
• Always stop if anything hurts or you experience discomfort.
• Listen to your body and learn to recognise when you should stop.
• Start each step with your heel and avoid walking on your toes.
• Turn with small steps.
• Always look up.
• Consider having an exercise machine at home if you have space – but make sure it is effective and suits your needs.  It is best to consult a physiotherapist before investing your money.
• Don’t rule anything out simply because you haven’t done it before – this might be the ideal opportunity to try something new.
• Look at exercise that lets your mind wander, such swimming, walking and gardening.
• Allow time for your mind and body to relax after exercise.
• Remember to eat well  – see Diet.
• Avoid rubber or crepe-soled shoes which can ‘catch’ on the floor and trip you up – bare feet are often best if you can easily manage taking off and putting on shoes.
• On wooden floors ‘slipper socks’, a thicker type of sock with small rubber pads on the sole, may help to provide adequate but not too much grip.
• Wear loose fitting clothes.
• Don’t give up easily – as with all things practice is the key to success.
• The benefits may take time to be felt so be patient.
• Make exercise a habit.  It is better to exercise two or three times a week for shorter periods than just a long session at weekends.