Exercises for People with Parkinson’s

1 WhyEase the Burden; Find a Cure1 Being active is one of the most important things you cando to maintain your physical and mental will not alter the progression of Parkinson s butit is essential for maintaining your quality of clearly show that People with Parkinson s whoexercise fare better in the long run than People withParkinson s who do not with Parkinson s need to exercise to prevent thenegative effects of inactivity. Moving, stretching andexercising as much as you can will also help preventsecondary effects that may develop such as: Poor posture Decreasing range of movement (losing flexibility) Decreased strength particularly in the muscles thathold you upright, resulting in a tendency to stoopforward Decreasing endurance (being out of breathor fatigued) Poor balance Exercises forPeople withParkinson sHaving Parkinson s does not mean you should sitdown and stop being active.

2 Actually the oppositeis true. Exercise, which includes being active,stretching, practicing good posture and doingspecific Exercises , should be a key component ofyour daily IS EXERCISE IMPORTANT FOR People WITH PARKINSON S?ChoosePostureParkinson Society Canada Exercises FORPEOPLE WITHPARKINSON SEase the Burden; Find a Cure2 Most People will say they gain strength, flexibility andbalance by being active. How can you be active? Thereare many ways:Aerobic activities such as: Using a treadmill Using a stationary bike or rowing machine Walking Swimming DancingOther activities such as: Yoga Tai Chi Pilates Golf Gardening Exercises sitting or standing And many greatest benefit comes from doing things thatYOU enjoy.

3 Some activities will give you more benefitthan others. However, consistency is more importantthan the specific activity you choose to do. Perhaps domore of what you are already doing. Begin withactivities you can do comfortably listen to yourbody! Choose the time of day that is best for you todo your add minutes of activity to your count and your goal is to build up youractivity level to a total of 30 to 60 minutes a is never too late to become active. Here are somespecific ideas you can try to increase your activitylevel: Take a walk Walk 20 steps in your normal way Then take 20 long steps Then 20 normal steps Then swing your arms for 20 steps Repeat for the duration of your walk Get off the bus one stop early or park the car oneblock away Use the stairs instead of the elevator Lift cans of soup, or any small weight, to exerciseyour arms (see strengthening Exercises section) Do leg Exercises while watching television.

4 Join an exercise class. One of the best ways to staymotivated is to exercise with others. See our listingof regional contacts on page 12. Call them forsuggestions about programs that may be available inyour community. Play your favorite music and dance or move to the beat!Remember, be sure to only choose activities that youfeel safe doing. It is always wise to check with yourdoctor before starting an exercise program. A physiotherapist may be an excellent resource forcreating an exercise program to suit you consulting A VARIETY OF ACTIVITIES AND MINUTES COUNT!POSTURESome of the first noticeable changes with Parkinson sare in your posture.

5 There is a tendency for theshoulders to slump, the chin to stick out, and theelbows and knees to bend slightly. This makes thefollowing more difficult: Breathing deeply Swallowing Speaking clearly and loudly Moving, balancing, and walkingThe following photo illustrates common Parkinson s Posture:You can help to prevent these Society Canada Exercises FORPEOPLE WITHPARKINSON SEase the Burden; Find a Cure3 MAKE good POSTURE A HABITYou can change your posture. When trying to developgood posture, repetition is very important. Thesesuggestions need to be practiced frequentlythroughout your day do not think of them asexercises to be done once a day and then to find a cue that will remind you to do theseactivities frequently.

6 For example, if you are watchingTV, you could do one activity each time a show breaksfor a )When you wake each morning, lie flat on your back, with justenough support to keep your head and neck from tipping back for5 minutes. Do not press your shoulders or head back into the ! Allow gravity to stretch you as straight as possible. Youmay do this on the floor or other firm surface if you )Every time you sit in a chair, make your shoulderblades touch the back of the chair. Hold for a fewseconds. Do this three times, each time you sit )Each day (as often as you can) check your posture. Stand against a wall and besure your lower back and shoulder BLADES are touching the wall.

7 Try to pull theback of your head towards the wall as well. Do not TIP your head back. As youwalk away try to maintain this posture. Recheck at the next available wall. Or picka spot in your home, ie. on the way into the bathroom or kitchen. Each time youwalk past it, stop and do this posture check. correct incorrect correct incorrectParkinson Society Canada Exercises FORPEOPLE WITHPARKINSON SEase the Burden; Find a Cure44)Sitting in a chair, relax forward and let yourarms and head hang down toward the floor. Thenslowly roll back up starting low in your spine andletting your head come up last. Sit tall for severalseconds. (If low blood pressure is a problem, skipthis exercise.

8 5)Lie face down on the bed or on a mat on the floor with yourarms beside you. Gently pull your shoulder blades your head and neck in a straight line lift slightly. Holdfor a few seconds. DO NOT LIFT WITH YOUR LOWER )Anytime you are sitting or standing, gently pullyour chin straight in and straighten your neck. BESURE NOT TO TIP YOUR HEAD BACK. Hold thisposition for five seconds and relax. Try not to let yourhead drop all the way forward again when you good POSTURE A HABIT correct incorrectBeginEndParkinson Society Canada Exercises FORPEOPLE WITHPARKINSON SEase the Burden; Find a Cure5 FlexibilityFLEXIBILITY OR STRETCHING If you are less active and allow poor posture todevelop, gradually over time your muscles and jointswill tighten.

9 Flexibility or stretching activities helpyou to maintain good range of movement in all ofyour joints and muscles. They are different thanstrengthening Exercises because you hold positionsand relax, allowing your muscles to gently everyone needs to do all of the followingstretches. Choose any that seem right for you. Chooseone or two to do before the strengthening Exercises inthe next section, then complete the rest of yourchosen stretches after the strengthening Tips for Stretching Activities slowly without bouncing or jerking the stretch in a comfortable position longenough for the muscles to relax for a stretched, relaxed feeling avoid naturally don t hold your )Sit tall on the edge of your seat.

10 Turn yourshoulders to the right. Reach your right hand behindyou and stretch it towards your left hip. Turn yourhead and body as well. Relax your muscles and holdthat position for at least ten seconds. STAY TALL!Repeat the other )If you are tall enough, stand in a doorway andrest your hands on the frame overhead. Keep yourarms straight. Gently lean forward. Feel a gentlestretch in your shoulders and chest. DO NOT OVERSTRETCH! Hold for at least ten )Stand facing a wall with your feet about a footfrom the wall. Place your hands as high up on thewall as possible. Keep your head in line with yourback. Gently lean forward so that your nose touchesthe wall.