Effective Exercises for People Fighting Parkinson’s Disease

At least 10 million people between the age of 50-65 worldwide are not able to carry out simple daily tasks like having a meal, changing clothes, taking a walk, or striking a conversation. These life altering changes occur due to Parkinson’s disease — a progressive neurodegenerative disorder that affects the central nervous system, impairing all motor functions. It is also one of the most common neurological disorders in the world.  

Due to it’s progressive nature,  it has been classified into 5 stages. As the person’s condition degenerates from  one stage to another, the symptoms also worsen. In order to get a better understanding of the condition, let us take a look at the common symptoms first: 

• Tremors

• Slowed movement

• Impaired walk 

• Rigid muscles

• Impaired posture and balance

• Loss of involuntary movements

• Speech impediment 

• Difficulty in writing

Parkinson’s is also characterized by non-motor symptoms that makes it harder to arrive at a diagnosis. They are: 

• Weak sense of smell and taste

• Sleep disorders

• Mood disorders

• Fainting

• Constipation

Parkinson’s has no cure as of now. But thanks to advancements in medical sciences, there are therapies available for the treatment of Parkinson’s. This includes stem cell therapy, occupational therapy, physiotherapy, and speech therapy that help in halting the progression of the disease and prevents further damage.

Moreover, there are exercises that can help improve one’s posture, balance, and gait. These workouts increase strength of muscles and joints, reduce stress and depression, and improve sleep.

It is pertinent to mention that the choice of exercises will depend on the severity of the disease. The Parkinson’s Disease Clinic and Research Center, University of California, recommends that the exercises undertaken should be varied and include changing directions through unplanned movement, cardiovascular exercise, balance, strength training, and rhythmic exercises. 

So, it is advisable to consult your doctor before making such workouts a part of your daily routine. 

Here are some very effective exercises for the treatment of Parkinson’s disease: 

Stay Active 

Indulging in physical activities helps improve flexibility, gain strength, and balance. There are many ways one can stay active like:

• Running on a treadmill

• Using a stationary bike or rowing machine

• Walking

• Swimming

• Dancing

One can also do: 

• Yoga

• Tai Chi

• Pilates

• Golf

• Gardening

• Exercises – sitting or standing

A good old walk is the best way to stay active and strengthen muscles. Here is how you do it for optimum results: 

• Take around 20 steps normally

• Then take 20 long steps 

• Return to taking 20 normal steps 

• Swing your arms for 20 more steps

• Repeat the process 

To increase your walking, get off the bus one stop earlier or park your car a block away from the destination. One can always use the staircase instead of the elevator.

Improve your posture

One of the visible symptoms of Parkinson’s is the change in posture. The shoulders slump, the chin sticks out, and the elbows and knees bend slightly. These visible signs can be mitigated by developing good posture habits. 

Here is how you can do it: 

• Stand against a wall as often as you can. Make sure your lower back and shoulder blades are touching the wall. Now, try to pull the back of your head towards the wall. Make sure that you don't tip your head back. As you walk away try to maintain this posture. Recheck at the next available wall

• Every morning, lie flat on your back, with enough support to keep your head and neck from tipping back. Remain in this position for 5 minutes. Do not press your shoulders or head back into the bed. It is advised to do this on a firm surface

• While sitting on a chair, try to touch your shoulder blades to the back of the chair. Hold for a few seconds. Try to repeat this at least three times, each time you sit on a chair

• While sitting on a chair lean forward and hang your head and arms towards the floor. Start rolling back slowly with your lower spine, finishing with your head. Then sit straight for a few seconds. Repeat the exercise a couple of times. If you have blood pressure issues, do not do this exercise 

• Lie face-down on a bed or mat and place your arms beside you. Then gently pull your shoulder blades together. Make sure that your head and neck are in a straight line and then lift slightly. Hold in the position for a few seconds. Remember, do not use your lower back to lift

• Whenever you sit or stand, try to pull your chin in while straightening your neck. Make sure that you don't tip your head back. Hold yourself in this position for at least five seconds. While relaxing, try not to drop your head all the way forward again

Improve your flexibility

When a person is not physically active due to Parkinson’s, muscles and joints tend to stiffen. Here are a few effective ways to avoid this:

• Sit straight on the edge of a chair. Now, turn your shoulders to the right. Then take your right hand behind you and stretch it towards your left hip. Turn your head and body too. Hold yourself in this position for at least 10 seconds while staying straight. Now repeat the same process the other way 

• Face a wall and keep your feet at least a foot away. Stretch your hands as high as possible. Keep your head and back in line. Now start leaning forward and make your nose touch the wall while keeping your back straight. Hold this position for ten seconds

• While standing in a doorway, rest your hand and forearm on the doorframe and gently turn your whole body to the left. Keep feeling the stretch in your shoulder so that you don't over do it. Hold for ten seconds and then repeat the other way. 

• Sit straight in a chair and curve your right arm over your head and try to reach the opposite wall. Do not bend your body forward. Hold yourself in this position for 10 seconds. Repeat the same process the other way

• Lie on your back on a solid surface and hang one leg over the side. while pressing your back flat on the firm surface, relax your hanging leg from the knee down. Feel a gentle stretch in the front of your hip. Hold for at least ten seconds. Repeat the same process with your other leg

• Face a wall while standing and rest your hands on the wall for balance. Place your left foot behind your right foot at a comfortable distance. Keep your left leg straight and start bending your right knee towards the wall. You will feel a stretch in your left heel and calf. Hold in this position for 10 seconds. Then, repeat the same with the other leg

Strengthening exercises

Strengthening workouts, if done in a repeated and controlled manner, improve the health and strength of your muscles. Here are a few exercise which one can do at home: 

• Sit or stand straight. Now with your straight arms, slowly touch your fists in the front and back. Pull your shoulder blades together as you touch your fists in the back

• Sit or stand straight while keeping your elbows at ninety degrees. Pull your shoulder blades together in the back

• While sitting on a chair, slowly straighten out your leg and hold it. Then start lowering it. Repeat the same with your other leg. In order to make it more effective, tie a weight around your ankle.

• Sit or stand straight and hold a small weight in each hand, like a can of soup. Take your hand upwards and then bring it down. Repeat the same with the other hand. Try to take your hand as high as possible

• Take steps sideways and lift your knees as high as you can. Pretend as if you are stepping over sticks.

• Stand behind a chair and rest your hands on the back for support. Go up on your toes and come down flat

• Stand straight with your feet apart. Rest your hands on the back of a chair for support and slowly start bending your knees. While straightening, concentrate on squeezing the muscles of  your buttocks 

Improving facial muscles

In order to retain the motion in the muscles of the face and mouth, repeat the following exercises a couple of times during the day:   

• Sour lemon – Pretend as if you are sucking a sour lemon and tighten your facial muscles. 

• Eyebrow raising/frowning – Raise your eyebrows the same way when you are surprised. Pretending frowning and creasing your forehead towards your eyes. 

• Yawning – yawn frequently and dramatically

• Smile – Indulge in smiling with your lips open and then do the same with closed lips 

Moreover, for best results, ensure that you are safe and under supervision. Once you have a safety net: 

• Make a list of activities you want to participate in. Choose the exercises that suit you and do them regularly

• Decide goals like walking a few miles everyday and exercising say five days in a week

• In order to achieve momentum, make sure you involve yourself in more than two exercises