Low-intensity physical activity

Low-intensity doesn’t mean low effort. Even gentle movements or activities can help to lift your mood and help you live well with Parkinson's. 

Remember that doing something to stay active is always better than doing nothing.   

Key points about low-intensity physical activity

It's a great way to start being active

If you’re not used to regular exercise or physical activity, low-intensity can be the perfect place to start. 

Make it work for you

Even a stretch or gentle movements can help if you feel tired or have low energy.

Make it part of your routine

If you're unsure where to start, make an activity diary or ask a friend to exercise with you every week. 

Types of low-intensity activity to focus on

An image of pink trainers, purple weights and a purple yoga mat

Aerobic

Aerobic activity will increase your heart rate and improve muscle tone. Aim for 30 minutes of activity, twice a week. 

An image of two men with Parkinson's taking part in a Parkinson's exercise class. One is stretching his arms and holding an orange ribbon while the other is stretching their arms and singing loudly

Coordination and balance

Working on your coordination and balance can reduce the risk of falls. Try something that needs focus like Tai Chi or yoga.  

An image of some metal gym weights on a wooden floor. The weights are silver with black rubber handles.

Strength

Muscle strength can help you perform daily tasks. You don't need to be a weightlifter, just try lifting everyday objects.   

An image of a woman in a seated exercise class. The woman is raising both her arms in the air for a stretching routine.

Flexibility 

Regular stretches and movements can improve muscle strength and aid your flexibility. Try 10 to 20 minutes every day.  

Tips on getting physically active

  • Do something you love. If you’re not used to being active, or if you’re still finding your feet with Parkinson’s, then it’s important to try activities that you enjoy. There are numerous Parkinson’s friendly sports and activities, or you could even try being active at home.
  • Keep challenging yourself. Once you start being active, think about ways of increasing activities each week, or try new activities that will challenge you.  
  • Make physical activity part of your routine. Ask a friend to be active with you each week, or keep an active diary to chart your progress. Keeping a record of your activities will also help you see what's working for you. 
  • Don’t give up. Remember that the first step is always the hardest and being active is all about building a routine into your lifestyle. It’s not about running marathons, but you should find an activity that you enjoy and want to keep doing. 

Help us to deliver more physical activity resources

We're inviting the Parkinson's community to help us review and shape our physical activity resources. Fill out this form to register your interest. 

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Getting started on your physical activity journey

If you want to get active but you’re not sure where to start, Parkinson’s UK can point you in the right direction.

There is a range of resources, guides and information from physios, activity providers and Parkinson’s professionals to help you make the right choice for being active with the condition.

Visit the physical activity resources page