Stay Active with Parkinson’s: A Simple Exercise Guide

This guide helps people with Parkinson’s stay strong, move better, and feel great!

1. Get Your Heart Pumping (Aerobic Exercise)

• Try walking, cycling, swimming, or using an elliptical.

• How often? 3-5 times a week

• How long? 20-30 minutes

• How hard? You should be able to talk, but not sing.

  
  

2. Build Strength (Strength Training)

• Use weights, resistance bands, or your own body weight.

• How often? 2-3 times a week

• How many? 8-12 reps per set, 2-3 sets per exercise.

• How hard? Challenging, but not too hard.

  
  

3. Improve Balance & Coordination

• Try Tai Chi, standing on one leg, boxing, or a balance board.

• How often? 2-3 times a week

  
  

4. Stretch & Stay Flexible

• Do stretching, yoga, or Pilates.

• How often? Every day or at least 3 times a week

• How long? Hold each stretch for 15-30 seconds.

  
  

5. Train for Daily Life (Functional Training)

• Practice sit-to-stand, stair climbing, or getting up from the floor.

• How often? 2-3 times a week

  
  

6. Strengthen Your Voice

• Try speech exercises or singing.

• How often? As recommended by a speech therapist.

  
  

Extra Tips for Success!

• Safety First: Always consult with a healthcare provider before starting any new exercise regimen, especially if there are any other health conditions.

• Progress Gradually: Start slowly and increase intensity and duration as tolerated.

• Consistency: Regular exercise is key. Aim for a routine that fits into daily life and can be maintained long-term.

• Variety: Incorporate different types of exercises to keep the routine engaging and address various aspects of fitness.

Exercise can help you feel better, move better, and live better with Parkinson’s!

Need some help sticking with your program? Call our office at 315-810-2423 or email us at info@brainbodybetter.com with questions. 

You can also check out our youtube channel: https://www.youtube.com/@engagetherapyandwellness