Getting active to suit you and your Parkinson's symptoms

Being physically active is important for everyone, and it can really help people with Parkinson’s.

Research has shown that regular, moderate to vigorous physical activity can improve overall mental and physical health. This includes:

• better muscle and bone strength
• improved flexibility and mobility
• improved balance and a reduced risk of falls
• less risk of anxiety and depression

All physical activity can be beneficial and any increase will be good for you. The key to habit building is little and often, building up gradually, but trying to challenge yourself. And perhaps most importantly, doing something you enjoy.

Physical activity can include everyday things you may already be doing like walking, gardening or throwing a ball for your dog.

Here are some different types of activities you could incorporate into your everyday routine.

Aerobic (30 minutes, 5 times a week)

Aerobic activity will raise your heart rate and help improve muscle tone. Research suggests that aerobic activity should be at a moderate to high intensity – so try and break a sweat!

Think about walking, cycling, dancing or swimming.

Coordination and balance (30 minutes or more, 2 times a week)

Balance and falls can cause problems for people living with Parkinson’s, so balance training is crucial.

A yoga or tai chi class can be a great way of working on balance. It’s also really easy to include some simple poses in your daily routine, such as standing on one leg as the kettle boils.

Strength (2-3 times a week)

Strong muscles are vital to maintaining and improving our ability to perform daily tasks.

You can work to strengthen muscles anywhere and at any time. It can be as simple as using a resistance band, or even your own body weight while seated at home.

If you’re new to strength training, it’s important to start slowly to avoid injury.

Flexibility (10-20 minutes, daily)

Regular stretching is important to help ease muscle rigidity, as well as keeping you flexible. People who are more flexible tend to find everyday movements easier.

Stretching is an excellent way to start your day. Not only will it warm up your muscles, but you will benefit mentally from taking that time to focus on your wellbeing first thing in the morning.

Brian's story:

Table tennis is one of many activities I do to help manage my Parkinson’s symptoms. It improves hand-eye coordination, and stimulates mental alertness and concentration, which are all impacted by Parkinson’s.

It requires me to move fast over short distances, so helps to improve both large and small muscle movements, while being easy on my joints. Table tennis is a great way to help maintain leg, arm and core strength.

Parkinson’s impacts my range and speed of movement, so this is important. It’s also just a great way of burning calories while having fun and having social interaction, which benefits my mental health.

Being active with Parkinson's has tips and helpful advice for staying active and improving your wellbeing. Order or download a copy for free.