Exercise for Parkinson’s
If you’ve been told to ‘stay active’ but not told how, you’re not alone.
The impact of exercise on reducing symptoms and slowing progression of Parkinson’s has been proven, but many people with Parkinson’s are unsure about what exercise is safe or best.
What people with Parkinson’s say about starting exercise
“I didn’t know what exercise or what intensity.”
“I want to find out if I’m doing the right thing.”
“I want to try and keep going as long as I can.”
Take control of your Parkinson’s
- Learn which exercises are safe and effective
- Discover the ideal ‘dose’ of exercise for Parkinson’s
- Build a routine that works with your lifestyle and symptoms
Our free Parkinson’s-specific exercise guide will help you move from confusion to confidence.
What you’ll learn
- How Parkinson’s affects the brain and how exercise can ‘bio-hack’ its effects.
- The benefits of yoga for people with Parkinson’s for balance, coordination and calm.
- How aerobic exercise like body combat can build brain function in Parkinson’s.
- Why moderate to vigorous exercise is essential for driving neuroplastic changes in the brain.
- How to build a sustainable exercise habit and become an expert on your Parkinson’s.
Exercise is Medicine for Parkinson’s
Research shows that regular, purposeful exercise reduces symptoms of Parkinson’s, slows progression and helps you to live well. The best exercise prescription combines physical effort and cognitive challenge.
Aerobic
Include 150 minutes of moderate or 75 minutes of vigorous aerobic activity such as ball sports, dance, running or body combat, across at least 3 days.
Balance, agility and coordination
Incorporate yoga, pilates or other types of exercise at least 3 days a week.
Strengthening
Add weight training or weight bearing exercise of the upper and lower body on 2-3 non-consecutive days a week.
Stretching
Carry out sustained stretches with deep breathing or dynamic movements at least 2-3 times a week.
Start exercises for Parkinson’s at home
We’ve helped hundreds to exercise in a safe and challenging way so they can live well with Parkinson’s.
Find out about our 12-week Get Started exercise programme for exercising at home with Parkinson’s.
Always consult with your health care professional before starting any new exercise regime.
Exercise with Parkinson’s FAQ's
What is the best type of exercise for Parkinson’s?
The best exercise for Parkinson’s is regular and purposeful and includes a combination of the following:
- Aerobic exercise e.g., cycling, walking or dance
- Balance, agility and coordination e.g. yoga, tai chi or Pilates
- Strength-training e.g. weights or resistance bands
- Stretching and mobility
Find out more and download our free guide to exercise with Parkinson’s.
Is it safe to exercise with Parkinson’s?
Yes, but make sure you:
- Only attempt exercises that you feel confident doing.
- Avoid exercise which causes pain or discomfort.
- Ensure that you have adequate space around you and removing any trip hazards or obstacles.
- Make sure you are feeling well and are hydrated before exercising.
- Have a drink of water nearby and pause for a drink at any point you feel you need to.
- Wear appropriate clothing and footwear. Layer your clothing so you can adjust as you warm up cool down.
- Have a phone nearby in case you need to call for help.
- Listen to your body and adapting your exercise to your needs.
- Minimise distractions and background noise.
- Speak to a healthcare professional before embarking on any exercise.
What are the benefits of exercising with Parkinson’s?
Over time, you’ll notice the benefits of consistent exercise. These include:
- Reduced stiffness and improved flexibility
- Improved sleep and reduced fatigue
- Enhanced brain function and mood
- Lack of symptom progression
How do I choose which Parkinson’s exercise programme to do?
When reviewing the options open to you, there are a few factors you might want to consider:
- What type of exercise you enjoy: is this a good fit that will keep you motivated?
- What setting you want to exercise in: Do you want to be outdoors, in a group setting, or in a more private space?
- How much support you need: are you happy managing exercise completely independently, or do you want to have help on hand?
- How you want to feel afterwards: Energised, exhausted? What will be challenging and safe?
How do you know if the exercise is working?
In short, if you feel better for exercising. You might notice:
- You’re moving more easily or feel less stiff
- You’re more confident and/ or less anxious
- You have more energy and your mood is better
- Incremental gains in speed or stamina
How can I set up a home exercise area?
- Find a clear safe, open space with non-slip flooring, or create workout stations around your home.
- Invest in some low-cost equipment e.g. resistance bands, small weights or a yoga mat.
- Keep a phone and water close by – perhaps a seat in case you experience any dizziness.
- If you’re following an online programme, then finding somewhere to prop your device is also helpful.
How can I help motivate myself or my loved one?
- Be realistic: set small, achievable goals
- Prioritise workouts into your schedule
- Get into your exercise gear/ leave equipment in a visible, easy-to-access place
- Use rewards or tracking tools
- Do workouts with someone to maintain accountability