Exercise Recommendations

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Parkinson’s Exercise Recommendations

Regular exercise and physical activity can significantly improve both motor and non-motor symptoms associated with Parkinson’s.

Exercise Types and Recommendations:

1. Aerobic Activity:
   • Frequency: At least 3 days a week, 30 minutes per session.
   • Type: Continuous, rhythmic activities (e.g., brisk walking, running, cycling, swimming, aerobics).
   • Considerations: Be cautious of freezing of gait, low blood pressure, and blunted heart rate response. Supervision might be necessary.

2. Strength Training:
   • Frequency: 2-3 non-consecutive days a week, 30 minutes per session, with 10-15 reps for major muscle groups.
   • Type: Focus on upper/lower extremities using weight machines, resistance bands, or body weights.
   • Considerations: Adjust for muscle stiffness or postural instability which may limit range of motion.

3. Balance and Agility:
   • Frequency: 2-3 days a week, integrating daily activities if possible.
   • Type: Multi-directional stepping, weight shifting, dynamic balance activities (e.g., yoga, tai chi, dance, boxing).
   • Considerations: Due to cognitive and balance challenges, use stable supports and consider supervision.

4. Stretching and Multitasking:
   • Frequency: More than 2-3 days a week, ideally daily.
   • Type: Sustained stretching with deep breathing or dynamic stretching before exercising.
   • Considerations: Adaptations may be needed for issues like flexed posture, osteoporosis, and pain.

General Advice:
Engaging in these exercises can be beneficial, but it’s important to consider individual safety and potential risks. Supervision and adaptations may be necessary depending on the person’s specific symptoms and challenges.

See Parkinson.org for more recommendations.