EXERCISE

Written by: Shirin Sarikhani

Exercise is one of the best things you can do for Parkinsons. It is just as important as
medication, so treat exercise as you would treat taking medicine.
Exercise can:
● Decrease symptoms
● Make medication work better
● Decrease pain
● Increase mobility
● Maybe even slow disease progression
You don’t need a lot of time or fancy equipment to exercise effectively for Parkinsons. Just
planning and creativity!

What is the best exercise for people with Parkinsons?

There is no ‘one best exercise’, the best exercises for someone are dependent
on their individual goals, needs and resources.
Need exercises tailored for each individual, physical therapists can help with this.
Make sure to hit cardiovascular, resistance training, balance exercises,
flexibility/stretching.
You should change exercise plans every 6-12 months.

“Exercise snacks”: get in your exercises without time barriers!
Exercise Snacks is about getting creative to incorporate exercises in little bursts
of exercise throughout the day
It is combining exercises with daily tasks. For example:
Stretch calves while brushing teeth
Calf lifts while waiting in line at the grocery store.

How do I know if I’m working out enough to know that I’m getting the full benefit?
Work with a physical therapist and get your baseline measures so that you can compare
your progress.
Then work with PT to tailor exercises
General Recommendation:
150 minutes a week of moderate to vigorous intensity of aerobic exercise.
Moderate to vigorous intensity = working 60-80% of your
maximum heart rate.
There are many online calculators for this where
you only need to enter your age and resting heart
rate. Apple watches also have apps to measure this
If you can talk but NOT sing while working out =
moderate aerobic intensity.
If cannot talk AND cannot sing while working out =
vigorous aerobic intensity.
Strength training 2 times a week on non-consecutive days.
Balance exercises at least 2 times a week.
Flexibility/stretching for workout warm-ups and cool-downs.
Pain management as needed.

Does exercise time matter in relation to when I take my medication?
To maximize the effectiveness of your workouts, it is best to workout 30-60 minutes after
taking your meds since they are at their peak dosage during this time. This way, you’ll be
able to work out more intensely and thus getter a better benefit
However, it is also important to work with PT during your “off hours” to learn how to work
out best during those times since life can get in the way and inhibit you from always
being able to workout 30-60 minutes after taking your medication
It’s also important to pick times of the day in which you generally feel more mentally
motivated: are you a morning person? night person?

How much exercise is too much?
Strength training can’t be everyday → need at least one day of rest in between weight
resistance workouts
Feel your body! With working out, you should feel some degree of soreness, however
you should never feel in pain or not be able to function normally because of soreness.
Listen to your body to distinguish a “good” soreness from unhealthy soreness
Note: With Parkinson’s, you’ll feel even less motivated to work out than normal people do.

Tips to motivate yourself:
1 – social support/incorporating exercise into your social life. For example, setting up regular date and time with someone else/exercise group and be accountable for each other.
2 – (if you prefer exercising alone): create S.M.A.R.T. goals for yourself.
S.M.A.R.T.: Specific, measurable, appropriate, relevant and timely.
Make a goal of which exercises you’ll do, how many reps,
how many times a week etc.
Make reminders, put them on your calendar etc.
Find your “why” for exercising. Make these specific images.
Ask/write: I want to exercise because _
“I want to be able to walk with my grandkids one day.”
“I want to run that 5k,”
“I want to walk holding hands with my spouse/”
Celebrate whenever you meet your exercise goals!
For family members needing help to motivate their loved one to exercise… get curious!
○ Ask “why don’t they want to exercise?”
○ Ask questions and problem solve together, get to the root of it.
○ Lack motivation/apathy is a part of Parkinsons, but being active can treat those
feelings of apathy.