Exercise & Parkinson’s

Overview: Exercise is a critical component of Parkinson’s care. More than just a component of healthy living, exercise is a powerful treatment to maintain balance, mobility, reducing fall risk, and preserving tasks of daily living. Research indicates that exercise may even slow the progression of Parkinson’s. Exercise has been shown to improve motor symptoms like balance, and mobility as well as non-motor symptoms like constipation, strength, fatigue, depression, and anxiety. 

Research – An increasing body of research indicates that exercise actually changes the plasticity of the brain, creating new pathways and strengthening existing ones. It is safe to say exercise changes the functioning of the brain. Recent studies include: 

● A study at NYU Langone’s Marlene and Paolo Fresco Institute for Parkinson’s and Movement Disorders looked at the impact of exercise on dopamine in brain regions affected by Parkinson’s. It found that dopamine levels increased 30-40% in exercisers v control, and dopamine levels remained elevated after a week of rest. (This study was conducted on mice). 

● A study tracked 237 patients over five years. Those with early-stage Parkinson’s who were more active had better physical outcomes than less active people. 

● Researchers asked patients to engage in high-intensity exercises (cycling, treadmills) 3x per week for six months. Compared to people who didn’t participate in the exercise program, the active group saw negligible progress in their Parkinson’s symptoms. 

● Further research looked at high-intensity exercise improves neuron function. They found that “whatever dopamine-producing neurons still exist in Parkinsonian brains seemed to become more viable and healthier – and they produced more dopamine.” 

● The Parkinson’s Outcomes Project found that people who exercise a minimum of 2.5 hours per week early in their disease course experience a slowed decline in quality of life compared to those who start later.

Types of Exercise – Exercise is conclusively a net-positive for Parkinson’s, but what types of exercise are best? The simple answer is: whatever exercise works for you. Your exercise routine will naturally fluctuate and depends on your overall fitness level. Read on for best practices: 

● Aerobic Training: Walking, cycling, swimming, etc. Aim for 30 minutes per day, 3x a week, at a vigorous or moderate pace. At a moderate pace, you should be able to talk but not sing. At a vigorous pace, you should be able to speak a few words before pausing to breathe. 

● Strength Training: Handheld weights, weight machines, resistance bands, etc. Aim for 30 minutes of strength training 2x per week. This improves muscle strength, which tends to decrease over time with Parkinson’s. 

● Balance Training: Yoga, tai-chi, boxing. Aim for at least 2x per week to improve balance, posture, and stability. These exercises also protect against falls. ● Stretching: To combat muscle stiffness or rigidity, try to stretch at least two to three times a week, preferably daily. 

● Popular Exercise Programs: Rock Steady Boxing, Dancing for Parkinson’s, Balance Classes, Tai-Chi, and yoga are popular for people with Parkinson’s. 

Getting Started – The most important thing is to exercise safely. Talk to your care team and ask for a routine check-up before starting a new exercise program. Be thoughtful about starting an exercise routine that fits with our overall fitness level. Additional suggestions include: 

● Start with a physical therapist – to build your strength and fitness under the tutelage of a professional. 

● Vary your routine – to keep it interesting, exercise inside and outside and try new things. 

● Get the right equipment – wear good sneakers, utilize assistive devices, and ensure the safety of your environment when getting started. 

Conclusion: It is never too late to start an exercise routine. However, the earlier you start, the better. Additional social benefits may accompany the physical benefits. Stay curious! 

Local Exercise Classes 

           Parkinson’s Resource Organization: Weekly, free, online exercise classes including Chair Yoga and LSVT-inspired aerobic classes. Additional pre-recorded classes available on PRO’s YouTube channel. 

           Mizell Center (Palm Springs) – 760-323-5689. Costs associated.

           Chair Yoga: Mondays and Wednesdays at 1 PM 

Seated Tai Chi: Tuesdays at 3 PM 

Better Brain & Balance: Tuesdays at 4 PM, Wednesdays at 2:30 PM, Thursdays at 9:30 AM 

            Cathedral City Senior Center (Cathedral City) – 760-321-1548. Costs associated. 

Chair Yoga: Thursdays at 10 AM 

Parkinson’s Disease in Motion: Tuesdays at 9:30 AM 

Joslyn Senior Center (Palm Desert) – 760-340-3220. Costs associated.

Balance Conditioning: Tuesdays and Thursdays at 12 PM 

A Matter of Balance: 4-week course on Mondays and Wednesdays from 10AM - 12PM. 

           Rock Steady Boxing (Palm Desert) – 760-406-3042 Multiple classes at multiple times. This is a for-profit business and costs reflect that.